From figuring out how to differentiate between a 45-lb. bar, a 35-lb. bar and a 25 lb. bar, to knowing where we keep the DBs to understanding the difference between a power clean and a squat clean, there are certain things that will make your life a lot easier around here. I know you’re paying US to coach YOU, but this doesn’t mean you don’t have a certain amount of responsibilities in this arrangement…
Everyone is allowed to make mistakes, and we expect rookies to make rookie mistakes, but if you’re not a rookie anymore and are still making any of the following mistakes, then, well…you get the point.
1. The burpee ENDS with the jump:
While it’s kind of cute when a newbie jumps at the start of the burpee, if you’re still doing it a year into training with us, chances are you might get mocked a little bit (endearingly, but mocked, nonetheless). The burpee starts with throwing your body to the ground until your chest touches and ends by extending your hips and jumping. It’s just the way it is, kind of like how there’s a right and wrong way to put the toilet paper on the roll.
2. The Wall Ball STARTS with a squat:
If I had a penny for how many times I’ve seen someone throws the ball at the start of the wall ball, I could pay my taxes this year and last! The whole purpose of the wall ball movement is to generate power with your legs, via the squat, so the throw ultimately becomes easier. Without the squat, you don’t get a wall ball, folks.
3. Tap dancing on the lifting platform:
Do you want to look cool when you squat? Then start taking the bar off the rack and taking just two small steps back before establishing your position, bracing hard and beginning your set of squats. Taking the bar off the rack and looking confused as you dance around the platform with a floppy core for twenty seconds screams “Rookie!”.
4. Lifting on weird angles:
Again, the platform is the designated area to lift. On a similar note, if you’re the only one lifting on an obtuse angle facing a different direction than the rest of the group, something has gone seriously awry.
5. Less is more:
Loading the bar is like money: You’d probably rather have a 10 dollar bill than ten dollars worth of coins jingling around in your wallet. When it comes to lifting, this means if you can put on a higher denomination of weight on the bar—for example, a 25 lb. plate instead of 15 lb. and 10 lb. plate—then make the switch. This will stop you from loading your bar with all the small metal weights in the gym.
6. Honour personal space:
Safety first: Too often I see someone walk right in front or behind someone who is lifting. Be aware of your surroundings and remember to look left and right before you cross the street.
Same goes for putting away your equipment: General awareness of where things go, and how they line up in relation to one another (such as the rowing machines) is generally appreciated.
7. Collars: The struggle is real:
OK, barbell collars can be challenging sometimes, but it’s time to man or woman up and develop some grip strength! Manhandle those collars like you mean it and make sure you don’t put them on backward. If the smooth side of the collars isn’t flush with the plate, then it’s on backward. And please, please please, whatever you do, don’t sit down on the floor to put a collar on your barbell (serious rookie).
Ask your coach for a collar putting on the demo if you’re still displaying signs of being collar challenged…