Barbell Rules
We love barbells at GAIN. While they're not the only tool in the toolbox, they're a tried and true method for building strength, muscle and athleticism. On top of that, they bring a skill component to the table. In order to do a barbell movement, you've got to be engaged and willing to deal with the learning curve.
When dealing with a barbell in a gym, keep these rules in mind:
- Don't drop an empty bar. Dropping barbells with bumper plates is fun. Don't do it to an empty bar though, it could disrupt how the collars spin.
- 3 Step Rule. When taking a bar out of the rack for a squat, you're allowed 3 steps. Two steps back (one per foot). The third step if for adjusting width and making sure you're even. No need to walk back 10 feet. It creates too many opportunities to get out of position, and if you're gassed at the end of a set, you'll want that rack close by.
- Speaking of opportunities to get out of position. Practice taking an empty bar out of the rack like it weights 500 pounds. This will only benefit you when it gets hard. Don't be sloppy just because it's light.
- Always do an empty set. If you're taking a barbell out of the rack, always do a set with the empty bar. It's a no brainer to take the opportunity for more practice and a little more warming up.
- Smash and slide. When racking a bar, always hit the backstops of the j-cups and then slide the bar on to the shelves. Don't try to gently place it in, that's when you'll miss.
- Numbers face in. When using old-style metal places, put the numbers facing in. This makes it easier to grab the plate when you take it off the bar, which is how I was taught in my high school weight training class. Mostly though, it looks better, which is important too. Keep in mind, bumper plates have made this mostly irrelevant.
- Respect the bar. As Henry Rollins famously wrote, "The Iron never lies to you...The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver...Two hundred pounds is always two hundred pounds."
Justin Miner
@justinminergain
