| Are you setting yourself up for disaster by not taking | | | | adding some lighter weights. Having the correct |
| the following safety precautions when training athletes | | | | technique is of the utmost importance. |
| in the gym? | | | | I recommend demonstrating and having the athlete |
| The weight room in a gym can be a very dangerous | | | | perform the following exercises. These are often the |
| place for those more novice athletes entering the | | | | most common exercises performed as well as where |
| weight room for the first time. Often the ego will | | | | a lot of the injuries occur. |
| prevent the young athlete from asking for help and this | | | | Bench press |
| is not the place you want to learn from experience. | | | | Squat |
| It is up to the coach, trainer or gym staff to promote | | | | Dumbbell flyes |
| gym safety and teach athletes how to properly use | | | | Leg press |
| the equipment. | | | | Military shoulder press |
| The best thing to do is to book a one hour session | | | | These exercises can also teach the athlete how to |
| with the gym staff and all of your athletes in the gym | | | | spot. The more advanced power lifting exercises can |
| and have them go over all the safety issues, common | | | | be taught at a later date but require the most |
| mistakes and how every piece of equipment is used. It | | | | supervision and training (eg. Power cleans) |
| will benefit the gym staff and make their job easier in | | | | Shoes: |
| the future. | | | | Shoes need to have good traction so as you don't slip. |
| Rules of the gym should be posted at the entrance of | | | | They need to be comfortable with laces tied up. They |
| the gym and should be clear for all to read. A photo | | | | also need to support the foot and prevent lateral |
| copy of the rules should placed in the membership | | | | movement of the foot in the shoe. |
| packet for people to read on their own. | | | | Gloves: |
| General rules include: | | | | Are recommended to prevent blisters and skin |
| Replace weights after use | | | | damage. They are also beneficial for keeping the |
| Use a spotter | | | | hands dry and allowing for a better grip of bars. They |
| No food in the gym | | | | also provide extra support. |
| No chewing gum | | | | Clothing: |
| Must wear proper shoes, no sandals allowed! | | | | Non-restrictive |
| Bring a towel to wipe down your own sweat | | | | No jewellery |
| No "horse play" | | | | Clanging items |
| Drinks must be in a plastic bottle, no cups. | | | | No belts or jeans |
| Wear proper attire-no jeans as they can tear the vinyl | | | | Tie shoe laces |
| on the benches | | | | No sandals or open-toed shoes |
| Floor Design: | | | | No scarves as they get caught in machines |
| Designing the outlay of the gym floor requires a lot of | | | | Remove pens from pockets, phones and other small |
| knowledge, experience and foresight. There are | | | | items |
| companies who have consultants that assist and | | | | Safety tips: |
| advise new gyms when it comes to what equipment | | | | Use mirrors to assist with technique |
| and where to place it in the gym. Restricting factors | | | | The gym should provide for proper ventilation and air |
| such as space and financial capital will also affect the | | | | conditioning |
| way your gym is set-up. The floor space is extremely | | | | Must have access to water |
| important as the floor will take a beating when the | | | | Provide small towels |
| weights are thrown on the floor. There are several | | | | Check machine cables weekly to prevent |
| shock-absorbing rubberized materials on the market | | | | un-expected breaks |
| today. | | | | Conduct weekly maintenance checks of all equipment |
| Free weights will be located in a separate area to the | | | | Keep floor mats clean |
| universal machines. This area should contain the bench | | | | No overhead hanging signs |
| presses. | | | | Cover all power outlets |
| Another key point is to have the machines together | | | | Have a safe distance between equipment |
| with regards to the muscle/body parts worked. People | | | | Always have gym staff on duty |
| will often do leg extensions followed by leg curls or | | | | Good lighting in all areas of the gym |
| calf raises so group these machines together. | | | | Lookout for water on the floor around the water |
| Technique: | | | | fountain |
| All athletes should complete a short course on lifting | | | | This list could go on indefinitely. As mentioned earlier, |
| technique. A 30-60 minute session early on will prevent | | | | the gym is not the place you want to learn from |
| a lot of injuries and problems in the future. I have seen | | | | experience. So foresee potential problems and devote |
| many mishaps in gyms, which nearly all were | | | | a good hour to walking around the gym and looking for |
| preventable. | | | | these potential problems before they occur. |
| One such occasion was when I was a teenager and | | | | Some of the dangerous things that I have seen over |
| working out in the gym with a friend and his brother. | | | | the years include: |
| My friend was using the leg press machine and was | | | | Athletes tripping over the machine cords that were not |
| pushing out the last few reps when he took his legs | | | | properly covered |
| off the platform prior to turning in the safety handles to | | | | Improper unloading of plates on bars for the bench |
| prevent the press from coming down on the athlete. | | | | press causing the bar to tip over. |
| Well, the machine and a lot of weight came down | | | | Athletes slipping on the wet floor near the water |
| pinning his legs. With neither of us there to spot him | | | | fountain |
| during that particular exercise he was trapped. Luckily | | | | Nuts on the dumbbell not being tight enough and the |
| we were able to push the press back up and there | | | | plates sliding off landing on the lifter |
| was no damage to his legs. My friend went on to be | | | | Athletes not using a spotter on the bench press and |
| ranked number one in the world for tennis and he had | | | | squat exercises |
| a great career, however, this may not have happened | | | | Athletes falling off the back of the treadmill |
| due to this weight room mishap. | | | | Cables snapping during a lift causing injury |
| Another common mistake is when athletes are loading | | | | Improper technique |
| and unloading the bar on the bench press. Some | | | | Spotters not paying attention or being distracted |
| unload one side of the bar not realising that the bar will | | | | Dropping of weights on feet |
| flip up if it becomes unbalanced due to excessive | | | | Any one of these mishaps could bring about serious |
| weight on one side. | | | | injury and end an athlete's career. Some have made |
| The key is to have the athletes perform several | | | | these mistakes and have become world famous |
| exercises with only the bar and no weight. Then once | | | | athletes, some have suffered career ending injuries. |
| good technique has been established, move on to | | | | Don't be a casualty! |