Weight
Room Rules Checklist
As a student in the PAHS
weight room I need to know, understand, and abide by the following rules: (Please initial each rule)
_____ The number one concern
in the weight room is SAFETY.
_____ Enter the weight room mentally and physically ready to work.
_____ Proper attire must be worn while lifting (
_____ There is absolutely no horseplay allowed in the weight room.
_____ Return all weights to their proper storage area after use.
_____ Be aware of other lifters whom you are around.
_____ Always use common sense.
If you see potential danger, please report it.
_____ No equipment is allowed
outside of the weight room (do not go outside!)
_____ Always wear a weight belt in all core lifts or when lower
back is stressed.
_____ Breathe in and out on each repetition.
_____ Never bounce, jerk the weight, or arch your back while
lifting.
_____ Only use the amount of weight you are prepared to lift
properly.
_____ Never attempt “one shot lifts” you have not trained for.
_____ Use collars on all Olympic bars.
_____ Do not drop or throw weights on the floor.
_____ Unload bars (evenly) when you are finished with them.
_____ Use a spotter with core and overhead lifts.
_____ Never get under the bar
without a spotter.
_____ When two or more weights equal one weight, change to that
higher plate.
_____ Spotters must always have their full attention on the
lifter.
_____ Be in the ready position to help or free the lifter at any
time.
_____ Do not allow the bar to tilt as the lifter performs the
exercise.
_____ Use an over/under grip when spotting the bench press.
_____ Help guide the bar on and off the rack.
_____ No sitting allowed (except while performing certain lifts).
_____ Always be ready to help and encourage anyone who may need
help.
_____ Socializing should be done outside the weight room.
_____ Permission is needed before leaving the wt. room for any
reason.
_____ No food or drink is allowed in the weight room.
Signature:
_____________________________ Date: _________