Loading a bar is easy, right?
Today, Ill let you in on all the secrets.
What exactly is a barbell, and when do I use it?
Yep, were starting with the very basics.
A dumb bell literally means a bell (like the kind you ring) that does not make noise.
In any case, the weights you hold in each hand are dumbbells.
A weight that has a handle on top, like a teakettle, is a kettlebell.
And a weight that has a long bar as part of it is a barbell.
I havea guide here to the different kinds of barbells you might find at a gym.
You might find these in a rack near the dumbbells.
The handle might be straight or it might be wiggly.
You dont load weights onto these, because the weight is already on there.
We wont talk about these any further today.
Youll still need to load plates onto these to use them.
Most of the tips in this article will apply to these as well as to the full-size barbells.
you should probably load plates onto these.
These are the main thing well be talking about today.
How do I know how much weight to put on?
First, do a few reps of your exercise with the empty bar.
(This is a normal part of warming up, anyway.)
A full-sized barbell weighs about 45 pounds empty.
(Curl bars will be lighter, often 20 pounds or so.)
How did that feel?
The simple answer to how much?
is:Add some, and if thats not enough, add more.
If you want a longer answer,Ive written about that here.
And yes, you count the full weight of the bar.
If you put a 10-pound plate on either side of a 45-pound bar, you are lifting 65 pounds.
Two plates would mean youre lifting 225; three plates is 315, and so on.
How to pick up a plate
I told you we were covering the basics!
Plates are usually stored on holders around the gym.
Use your hands to press the plate into your foot as you lift up.
Then you should be able to get your fingers under it, and lift it as usual.
When lifting anything from the ground, treat it like a deadlift.
Keep your back straight(ish), hold on tight, and stand up.
If youvebeen taught to lift with your legs,that works too.
Either way, keep the weight close to your body.
Roll it to its destination.
Another way is to hold the plate under your arm, with your hand in the center hole.
To load the first plate: Stand the plate on end, and insert the bar into the plate.
Push the bar through until it wont go any further.
Wiggle the plate around until you might get the end of the bar into the hole in the plate.
Then, straddle the bar and hold the plate at 9 and 3 oclock.
Pull hard with both hands to pull the plate onto the bar.
(If your gym has a deadlift jack, use that instead.)
Apply collars or clips when youre done.
Thats one side down.
For the second side, just remove the collar, andpull the bar out.
Just slide it out sideways.)
(Ive got a guide to all of that stuff here.)
Pick up the weight as we described earlier, and carry it over to the rack.
Repeat for the other side.
So load one plate on each side, then load the rest, one or two at a time.
Take off one or two plates at a time and carry them back to their home.
These come in different varieties.
Some are spring-loaded metal clips with long handles, and some are plastic with a latch.
Do the same on the other side.
Some gyms will require you to use collars on every lift.
Some gyms willprohibityou from using collars on bench press.
But if youre asked to not use collars on bench, this is why.
Does it matter what plates I use or which order I load them in?
For etiquette purposes, yes.
Use the largest plates you’re free to, and load the largest ones first.
Instead, you should load a 25-pound plate, and then a 10, and then a five.
Strip all the weights off and swap them for a single 45-pound plate.
Which way do the plates face?
The short answer is that it doesnt really matter.
Call it a custom, or asuperstition(keep the power inside the bar).
Whatever the reason, if you find yourself in a gym where everybody does this, follow along.
Youll look like youre in the know.
At many gyms, the big plates look the same on both sides, and this question doesnt matter.
When can I use bumpers?
The purpose of bumper plates is to absorb impact when they hit the floor.
Olympic weightlifters use bumpers for everything; they will routinely drop a loaded bar from overhead onto the floor.
If your gym allows Olympic-style lifting, thats what the bumpers are there for.
Theres another use, too.
In a gym that has both types of plates, the bumpers are often preferred for deadlifts.
Keep them available for people who are doing lifts that benefit from bumpers.
