{"id":155,"date":"2011-08-09T19:53:10","date_gmt":"2011-08-09T19:53:10","guid":{"rendered":"http:\/\/blog.fcmlafayette.org\/?p=155"},"modified":"2014-07-21T16:36:07","modified_gmt":"2014-07-21T16:36:07","slug":"no-grunters-slammers-swingers-thrusters-and-spitters","status":"publish","type":"post","link":"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/","title":{"rendered":"No Grunters, Slammers, Swingers, Thrusters, and Spitters!"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-157\" src=\"https:\/\/faith-blog-assets.s3.amazonaws.com\/wp-content\/uploads\/sites\/17\/20170523174448\/Grunters.jpg\" alt=\"\" width=\"620\" height=\"200\" srcset=\"https:\/\/faith-blog-assets.s3.amazonaws.com\/wp-content\/uploads\/sites\/17\/20170523174448\/Grunters.jpg 620w, https:\/\/faith-blog-assets.s3.amazonaws.com\/wp-content\/uploads\/sites\/17\/20170523174448\/Grunters-300x97.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/p>\n<p>\u201cUghhhhhhhhhh!\u201d Slamming, banging weights. Is that a class using all the mats and balls? Puddles of sweat. Missing weights. And what is that thing in the water fountain? Not the most welcoming environment for working your strength training program!<\/p>\n<p>Both proper form and etiquette are important in the weight room. Proper form needs little explanation; you should ask for direction, research a qualified source, and follow the general recommendations below. But etiquette? It grieves us to even have to use a word like \u201cetiquette,\u201d but given what we see in the weight room every day, it\u2019s necessary.<\/p>\n<p><strong>General recommendations for proper form: <\/strong><\/p>\n<ul>\n<li>Exhale during exertion, or the hardest part of the movement.<\/li>\n<li>Keep your knees \u201csoft\u201d or slightly bent; don\u2019t lock them.<\/li>\n<li>Never let your knee go past your toes on lunges or squats.<\/li>\n<li>Never bend knees more than 90\u00b0.<\/li>\n<li>Keep the natural \u201cS\u201d curve of your spine.<\/li>\n<li>Do not use hip momentum to thrust through moves.<\/li>\n<li>Do not swing free weights; stop at full extension\/contraction.<\/li>\n<li>Never bend over from the waist with locked knees. Always bend knees and lift with your legs.<\/li>\n<li>Keep your core muscles engaged for all exercises.<\/li>\n<li>Avoid behind-the-neck lat pulldowns (pull to top of chest slightly below chin level) and military shoulder presses (keep weight in front of body and don\u2019t bend elbows more than 90\u00b0).<\/li>\n<li>Avoid extreme range of motion.<\/li>\n<li>Always rest a muscle group for 48 hours between sessions.<\/li>\n<li>Train your whole body to keep in balance.<\/li>\n<li>Attempt maximal lifts only when you have a spotter.<\/li>\n<\/ul>\n<p><strong>Common sense observations about weight room etiquette:<\/strong><\/p>\n<ul>\n<li>Rack weights and return equipment after your set. Your mama\u2019s not here to pick up after you.<\/li>\n<li>Wipe down benches, handles, seats, balls, mats, etc. It\u2019s your sweat.<\/li>\n<li>It\u2019s a weight room, not a runway or a TSA check. Spandex, short shorts, street clothes and itty-bitty, tight workout wear don\u2019t belong here.<\/li>\n<li>You can lift heavy without grunting, growling or yelling. We know you\u2019re working hard.<\/li>\n<li>It\u2019s a weight room, not a phone booth. Take it outside so folks don\u2019t have to wait on you, or listen to your conversation.<\/li>\n<li>Throwing or slamming weights down after your set is dangerous. You\u2019re either lifting too heavy or oblivious to the danger and damage you can cause. We know you\u2019re working hard.<\/li>\n<li>It\u2019s a weight machine, not a place to sit and chat. Resting between sets is smart, but let other folks work their sets in while you\u2019re resting.<\/li>\n<li>Working out with a buddy is great; working out with three or more buddies takes up a lot of equipment and space. Let\u2019s remember to share.<\/li>\n<li>It\u2019s a water fountain, not a spittoon. Enough said &#8230;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u201cUghhhhhhhhhh!\u201d Slamming, banging weights. Is that a class using all the mats and balls? Puddles of sweat. Missing weights. And what is that thing in the water fountain? Not the most welcoming environment for working your strength training program! Both proper form and etiquette are important in the weight room. Proper form needs little explanation;&#8230; <a class=\"read-more\" href=\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\">read more<\/a><\/p>\n","protected":false},"author":37,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[22],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>No Grunters, Slammers, Swingers, Thrusters, and Spitters! - Faith Community Ministries Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No Grunters, Slammers, Swingers, Thrusters, and Spitters! - Faith Community Ministries Blog\" \/>\n<meta property=\"og:description\" content=\"\u201cUghhhhhhhhhh!\u201d Slamming, banging weights. Is that a class using all the mats and balls? Puddles of sweat. Missing weights. And what is that thing in the water fountain? Not the most welcoming environment for working your strength training program! Both proper form and etiquette are important in the weight room. Proper form needs little explanation;... read more\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\" \/>\n<meta property=\"og:site_name\" content=\"Faith Community Ministries Blog\" \/>\n<meta property=\"article:published_time\" content=\"-0001-11-30T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-07-21T16:36:07+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blogs.faithlafayette.org\/community\/files\/2011\/08\/Grunters.jpg\" \/>\n<meta name=\"author\" content=\"Rich and Ryan Gilman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich and Ryan Gilman\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\",\"url\":\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\",\"name\":\"No Grunters, Slammers, Swingers, Thrusters, and Spitters! - Faith Community Ministries Blog\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/#website\"},\"datePublished\":\"-0001-11-30T00:00:00+00:00\",\"dateModified\":\"2014-07-21T16:36:07+00:00\",\"author\":{\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/#\/schema\/person\/435b3cc7e4b5f980ee4648562619096d\"},\"breadcrumb\":{\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blogs.faithlafayette.org\/community\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"No Grunters, Slammers, Swingers, Thrusters, and Spitters!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/#website\",\"url\":\"https:\/\/blogs.faithlafayette.org\/community\/\",\"name\":\"Faith Community Ministries Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blogs.faithlafayette.org\/community\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/#\/schema\/person\/435b3cc7e4b5f980ee4648562619096d\",\"name\":\"Rich and Ryan Gilman\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blogs.faithlafayette.org\/community\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/faith-blog-assets.s3.amazonaws.com\/wp-content\/uploads\/sites\/17\/20180131201927\/avatar1517429966.png\",\"contentUrl\":\"https:\/\/faith-blog-assets.s3.amazonaws.com\/wp-content\/uploads\/sites\/17\/20180131201927\/avatar1517429966.png\",\"caption\":\"Rich and Ryan Gilman\"},\"description\":\"Rich and Ryan Gilman operate Gilman Brothers Personal Training at Faith Community Center. The Gilmans earned their personal training certifications through the National Exercise and Sports Trainers Association in 2004 and Bachelor of Science degrees in Recreational Sports Management from Indiana University in 2005.\",\"url\":\"https:\/\/blogs.faithlafayette.org\/community\/author\/rgilman\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"No Grunters, Slammers, Swingers, Thrusters, and Spitters! - Faith Community Ministries Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blogs.faithlafayette.org\/community\/no-grunters-slammers-swingers-thrusters-and-spitters\/","og_locale":"en_US","og_type":"article","og_title":"No Grunters, Slammers, Swingers, Thrusters, and Spitters! - Faith Community Ministries Blog","og_description":"\u201cUghhhhhhhhhh!\u201d Slamming, banging weights. 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