Barbell Basics: 11 Must-Follow Gym Rules
Gyms or Crossfit boxes, like any shared space, have their own set of unwritten rules.
Unlike social customs, many gym rules are safety-driven, and it’s better to learn them early to avoid accidents. Not every barbell rule is about safety; some reflect gym culture. While you don’t have to follow every rule, it helps if you want to fit in with more experienced lifters.
Whether you’re a novice or a seasoned lifter, here are 11 key tips for handling barbells:
1. Loading the Bar Correctly
Stacking smaller weights repeatedly might make you feel like you’re lifting more, but it doesn’t do any favors to your barbell. It’s better to use the fewest number of plates possible to minimize wear on the equipment. Plus, it’s considerate to leave the smaller weights for others who might need them. Load heavier plates first—start with the largest, like 20kg, and work your way down.
2. Unloading the Bar Correctly
After you’re done, it’s just as important to unload the bar carefully.
If it’s racked, avoid removing too much weight from one side at a time to prevent the bar from tipping over. If it’s on the ground, don’t just yank off a plate and let the bar crash to the floor. Use both hands to control the process, and if needed, ask for help or use a deadlift jack.
3. Never Drop an Empty Bar
Dropping an empty barbell can lead to damage that affects its function over time. The internal components, like the bearings or sleeves, can suffer from such impacts, shortening the life of your equipment. DO NOT DROP AN EMPTY BAR!
4. Be Cautious When Dropping a Loaded Bar
While it’s generally acceptable to drop a loaded bar under certain conditions—especially with bumper plates—you should still keep control of it. Bars with bumpers can bounce unpredictably, which is dangerous in a busy gym. Only drop the bar when necessary, like when you can’t lower it safely, and always make sure it’s done in a controlled manner.
Avoid dropping the bar from overhead unless absolutely needed, and never drop it if it’s loaded with smaller plates (like 5kg or lighter), as these are more prone to damage from repeated impact.
5. Bail Safely If You Have To
Sometimes a lift doesn’t go as planned, and you might need to bail, especially during heavy squats. Ideally, you should avoid this by using safety bars or a power rack, but if you find yourself in trouble, learn how to bail safely. Knowing how to get out of a lift can protect you and those around you.
6. Clean Up After Yourself
This one is simple but often forgotten. After using the barbell, wipe it down—whether at home or at the gym. Cleaning off sweat, chalk, and grime will help maintain the bar’s condition and ensure it doesn’t rust.
7. Avoid Distracting Others During Lifts
When someone is preparing for a big lift, don’t walk in front of them. Many lifters focus on a specific point to help with concentration, and having someone interrupt that focus can be distracting and even dangerous. Give them space.
8. Be Mindful of Others
This rule seems obvious but is easy to overlook. Always be aware of the people around you, making sure you’re not crowding someone else’s workout space or getting too close when they’re setting up for a lift.
9. Secure the Plates for High Lifts
When lifting above shoulder height, whether it’s an overhead press or a squat, use collars to keep the weights secure. You might skip this for bench presses without a spotter, but for high lifts, it’s a must. It ensures the weights don’t slide off and keeps things safe for everyone.
10. Respect the Barbell with Your Feet
Never touch the bar with your feet. In competitive lifting, even touching the bar with your shoe can result in disqualification. Culturally, in some places, it’s also seen as disrespectful. Keep your feet off the bar and don’t step over it unnecessarily.
11. Control Your Bar on the Descent
Slamming the bar down after a lift might seem dramatic, but it’s not good practice. Controlling the bar’s descent is part of the lift and benefits your workout. Plus, it protects the bar and ensures you don’t disturb others