Competent security is not just a rule of good taste. This is a real help to a friend in the conquest of personal records, which will help to avoid injuries. Learn about the fundamental principles of safety and tell them about it to your colleagues!
Author: Matt Biss
Being a green beginner, just started training, I asked the world champion in powerlifting to hedge me during the deadlift. This was my mistake. He was too polite and tried to help me in every possible way. A few months later, I crashed the bar in the center of the gym with a crash and ruined my approach to squats, because I did not ask anyone for a safety net, although I had to do it. And this too was my mistake. I'm moving for ten years ahead: squatting with a barbell, I did not use safety pads in the squat rack, because I was insured by a partner, and as a result was buried under a weight of 300 kg. My insurer just got distracted. Another mistake.
It may seem that insurance is just a rule of good taste, like rubbing a simulator behind itself or analyzing a heavy bar. In other words, eventually you will master all this, but there is no need to seriously think about such questions. But the truth is that insurance is an area in which good manners closely overlap with security issues, and where "friend, podstrahuy, please" in a moment may turn into "where the hell did you look". I want to believe that the mass of mistakes made by me will help other people not to step on the same rake.
Do not forget that a rich experience does not give you immunity from mistakes. The safety net is like a safety belt: until you come off, it seems to you that this belt is not necessary. So let's leave the jokes aside and spend the next few minutes seriously studying this issue.
If in a nutshell, in the role of insuring you are responsible for safety. It can be a simple presence near, so that the lifter feels confident, and maybe something more tangible, for example, help when taking the projectile off the supports. From time to time you will be asked to closely follow or even help in multi-replay or during receptions with extreme loads, such as drop-sets or partial repetitions.
Given the wide range of possible responsibilities, you need to ask before asking you what the partner expects from you, and make sure that you both talk about the same thing. What is the athlete going to do and what help does he expect from you? Do I need to remove the bar from the racks? What are the conditioned signals? How many repetitions does he plan to make?
However, one thing is invariable: you must be extremely careful. If someone asked for your help, help! Do not look around who does what else, do not play on the phone, do not let yourself be distracted by anything. If I ask you to insure, I ask the person to take care of my safety!
If you train long enough in the gym, you probably had to ask someone about the insurance. Also, I doubt that you can find a regular visitor to the gym, who has never heard a similar request from a stranger. And, having agreed, you are unlikely to receive written instructions on how you should perform your duties. I learned with bitter experience that sometimes it is better to do without outside help than rely on a bad insurer. Therefore, I propose to return to the three pillars of strength training and talk about how to properly insure during their execution.
Bench press would have been much safer if the benches had been made to be equipped with adjustable metal armrests, like safety pads in a power frame or in a squat rack. But in the absence of such equipment, most of us have to rely entirely on an extra pair of strong hands, which, in case of muscle failure, will save our bones and vital organs from a heavy rod.
Before you begin to insure someone in bench presses, you need to find out if the athlete wants you to help him with "separation", that is, with the removal of the projectile from the stops. This is a standard practice in powerlifting competitions, since initially the bar occupies a disadvantageous position for the lifter and is in its "weak" point, and therefore only the removal of the projectile takes a lot of effort. If you are asked to do this, grab the bar by both hands with a little lifter's grasp. At the expense of three (or as agreed) make every effort to help raise the bar to its starting position, then smoothly release the bar. Pre-agreed verbal signals will help the lifter and the insurer synchronize their actions. For example, my assistant knows that you can completely release the bar when I say "picked up".
During the approach, keep your hands close to the bar, but do not touch it. This is not a team exercise! I recommend holding one hand over the neck and the other under it, providing reliable protection against the fall of the bar on the neck or face of the lifter. In addition, such a "mixed grip" will be strong enough in the event that it becomes necessary to assume the weight of the projectile as a whole.
Only in two situations you can and should come to the aid of the lifter until the end of the approach, otherwise you risk angering the dragon. If the bar suddenly starts to fall down, you automatically get the full right to exert all the forces in order to raise the projectile. But this does not give you the right to grab the neck if I slowly lower the bar or experience working difficulties; Only if I'm completely exhausted, and gravity is treacherously pulling the bar in the wrong direction.
In addition, if the lifter asks for help, you, of course, should support him, but in this situation your role will be somewhat different. Exercise as much effort as necessary to allow the athlete to complete the repetition. Often it will be enough to take on only a couple of kilograms of the load. Do not take on all the load until you are directly asked about it. Allow the lifter to leave all the forces in this last repetition.
In bench presses from you, as a rule, waiting for help when returning the bar to the stops, especially if the elevator operator worked out to failure. A lot of trouble lies in wait for us at this moment, because the athlete is exhausted and runs the risk of missing the hooks, so boldly grab the bar with both hands and confidently guide it to the mounts.
Even acting on the whip, most insurers manage to cope with their duties in a bench press and protect you from blowing the bar in the face, but the insurance during squats with the bar requires great technical skills. This is doubly true if the lifter really needs support, and in this case the insurer must know where to stand and what to do. If in a nutshell, the difference is this: when you are screeching the bench press, you raise the bar, and while insuring the squats, you raise the elevator operator.
You may think that when removing the bar from the stops, your help is unlikely to be needed. Meanwhile, during the removal of the rod and its return to the mounts, more accidents occur than during the squats themselves. Therefore, always be alert when the bar is removed from the hooks.
The most convenient for the insuring position is to place the arms bent at the elbows under the hands of the lifter with forearms along the widest muscles. When he removes the projectile and takes the original position, you take a step back with it and keep the optimal distance. Just as you did not touch the bar during the bench press, you do not touch the elevator operator and during squats, but just lower and raise your hands simultaneously with the movements of the athlete. By the way, when the athlete squats, his pelvis moves back, and you should make sure that you are not on the way.
At first, the insurance may seem like an easy walk, but be very careful, especially when working with the maximum weight. If the elevator operator slows down or starts to stagger, strain and be ready. As soon as the bar starts to fall down and back or something else gets out of control, get down to business! Embrace the lifter under your arms around the chest or shoulder girdle, then technically help him complete the repetition.
In the event that the lifter begins to experience difficulties, and this can happen for a variety of reasons, your task will be to protect him from burial under the bar. In general, you are obliged to work in a power frame with safety chains or fasteners, and even before the start of the exercise, you should make sure that they are located at the proper height. As a lifter, you can not rely entirely on the insurer, because if you turn your knee, break your ankle, or lose consciousness, the insured person will not be able to save you. Although you should not bet on this, but you should be able to reset the bar, otherwise there is a chance that you will find yourself – as I did in my time – pressed by a heavy press. In this situation, it remains to be hoped that the insurer will help at least somehow control the dropping of the projectile onto the safety platform.
During squats with a lot of weight from the insureer waiting for help when returning the bar to the stops. If you helped the athlete in the last repetition, keep control over the situation and help get the projectile back on the rack. Make sure that the lifter does not miss the hooks, and let him know that the bar is securely fastened to the stops, and he can release it.
How to insure a press with dumbbells
This advice is applicable to all types of press chest or shoulders, but we will talk about the second option. As a rule, in these exercises, heavy dumbbells are first put on their knees, and then raised to their original position. As an insurer, you must help raise dumbbells in the position for the first repetition. Then you must remove your hands until you need your help.
From time to time, especially when working with large weights, the lifter may ask you to support one hand while he lifts the second to the starting position. In this case, keep your hands on the dumbbell – never on the handle – and discuss the verbal signal, after which you can let go of the weight. A simple "Is there?", As a rule, is enough. When you take weight from the lifter after completing the approach, a similar signal is also needed.
Before starting the approach, get standard information on the number of repetitions, etc., but also ask the elevator operator, he prefers the ulnar or wrist support. By default, you can choose to support the elbows, unless the lifter prefers the second option. In any case, the athlete will keep dumbbells to the end of the approach, and you can either grab his wrist joint, or push your elbows when this becomes necessary. And to make it clear, you always push the weight up, not inside.
As in other exercises, do not touch the elevator operator or dumbbells until that is not necessary; Even in the final stage, you should only help the athlete a little in the end of the repetition. Perhaps you will be asked for a couple of forced repetitions, but these details should be discussed before the approach begins.
When lowering dumbbells to the ground, assistance is usually not required. If you are asked to help, follow the instructions that you receive from the lifter.
Thanks, I as the novice just this information also searched.
Thank you! Beginners are required to read, but they do not understand how to insure.