Train with a partner or spotter whenever possible. A training partner provides motivation,
feedback on technique, and assistance during exercise. A spotter is required whenever
using free weights.
Working with a spotter
Warm-up properly before doing any resistance training. Begin with 5-10 minutes of
a low intensity aerobic activity. (Examples: running, cycling, walking...) Static
stretching - hold a gentle stretch for 20 to 30 seconds without bouncing. Performing
a warm-up set with very light weight is recommended.
Practice good mechanics. Most technique problems start with too much weight. If you
do not know how to perform an exercise ask the instructor to demonstrate the correct
Choose the weight carefully. It is better to be conservative and start light. Master
the proper technique before increasing the resistance. Proper technique is particularly
important when lifting free weights.
Avoid using an overly wide grip.
Finish each repetition. Each exercise should move through the primary joint's full
range of motion.
When using a barbell, lock the weight plate in place with a collar.
Use a proper grip.
Plate locked in place with a collar.
Breathe continuously throughout the exercise. Exhale during the concentric (lifting)
muscle contraction and inhale during the eccentric contraction (lowering). Blood pressure
can increase to dangerous levels if you hold your breath during weight training.
Maintain good posture. No matter the exercise, keep a neutral spine position by pulling
the navel towards the spine.
Lift in a smooth and controlled manner. Bouncing the weight, squirming, jerking, rocking
or angling the body to gain a leverage advantage is very dangerous and often leads
Use common sense. If you suspect that you have injured yourself stop immediately.