NO DROPPING OF EMPTY BARS!
The workout yesterday (Friday 28th June) was ‘Jackie’: 1000m row, 50 Thrusters (20/15kg) & 30 Pull ups.
That meant everyone was doing the workout with an empty bar. That also meant some of you guys dropped the empty bar from a height straight to the floor. When that happens, my heart literally stops beating for a few seconds. Some of you saw my face today when the bars dropped, it was not pretty!! Do not drop an empty barbell. They are expensive, and are not meant to be dropped. Those barbells cost about €330 each!! If we drop them it basically messes up with the ball bearings inside and the bar will soon break. I did see the top of a bar literally fall off the bar on Tuesday evening in Blackrock.
There is nothing wrong with dropping a bar on a failed lift or when you feel you can no longer safely perform a motion. However, it should not become the standard method of resetting reps. Control the weight you are using to the best of your ability, if you find this too hard a task, simply lower the load.
If you use the bar with just the rubber plates (4.5kg/5kg/10lb) it is best NOT to drop them, as for the heavier plates it is okay, once you are using the butterfly clips (the metals ones) as the plates may move around and the black plastic clips hate being dropped from a height! Just be sure to control the bounce. Never drop a bar and walk away… We want no holes in walls or hurt shins or worse! Try to control the bar past your shoulders (with a tight stomach and straight back) and then drop it to the floor – that is official Weightlifting etiquette.
Dropping the Kettlebells and anything else should also be avoided, if you feel that you need to drop them a lot, again lower the load. Be kind to yourself!