Credit This is adapted from the "Athletic Skill Levels" table created by Dave Werner of Crossfit Seattle in 2007. Crossfit Seattle closed in 2017, and the handy table disappeared along with the website. I have re-created it in web format here. The Table Level I Well Rounded Beginner Level II Intermediate Athlete Level III [...]
Introduction A utility bench, or a bench without an attached rack, is a key piece of a home or commercial gym. You can slide them into a power rack, do dumbbell work or do other exercises like pullovers that don't need a rack. But the question is, should you get a flat utility bench or [...]
Smith machines are not usually marked anywhere to indicate how much the bar weighs. Without knowing that, how do you keep an accurate log of your progress? When you jump on a Smith machine at another gym, you wouldn't know for sure whether you're lifting the same amount as before. Here's what you need to [...]
It would be nice to know what that oddly shaped trap bar weighs so you can keep an accurate log of your training. A straight 7ft olympic bar typically weighs 45 lbs or 44 lbs / 20 kg. With a trap bar it's a bit more complicated... First - What is a trap bar? A [...]
When I see videos like this, I'm amazed by the strength displayed by kids at such a young age. https://www.youtube.com/watch?v=TlRiNoElnvg But is it a good idea? Let's go over some things. Does weight lifting stunt growth? We've all heard the claim that kids will stunt their growth or cause other lifelong problems by lifting heavy [...]
The thing that everyone buys first One of the first things a lot of people do when they want to start working out and get stronger is buy a bench press like the one pictured here. It's the most recognizable exercise. It's easy enough to do reasonably right. But is that kind of equipment the [...]
This article is so comprehensive that we had to separate it out from our main article on cleaning and maintaining workout equipment. So you just got a new olympic bar and you want to keep it in good condition for years to come. See our section below on regular maintenance. Or maybe you have an [...]
Here's how you determine what length of barbell you need. First, the common lengths of barbells Typical length of shaft and sleeves of 7ft olympic barbell A 7 foot barbell is usually around 51-52" long between the shoulders / inside collars. Each of the sleeves is about 16". Add another couple inches for [...]
You get a hold of a great power rack or squat rack, but then you find out that the company doesn't make the attachments / accessories that you want. No problem! You should be able to find a compatible attachment or accessory, as long as your rack is made with one of a few standard [...]
Here's some info that folks need sometimes on the sizing of olympic plates, including their diameter, hole size, and thickness. 45lb olympic plate diameter A 45 lb plate diameter measurement is supposed to be 450mm (17.72″). This is the IPF (International Powerlifting Federation) and IWF (International Weightlifting Federation) regulation size. This goes for most models of olympic [...]
What jerk blocks are A jerk block, also called a jerk box or olympic weightlifting technique box, is a stackable, raised platform to get the barbell a few feet off the floor so you can practice jerks. A jerk is the final portion of the clean-and-jerk, moving the bar overhead These are not common in home gyms, and [...]
What is a power rack? This is also known as a power cage or "full" power rack. A power rack is a popular piece of weight training equipment that is mainly used as a conveniently shaped rack for freeweight barbell exercises: squats, bench presses, and anything else where you could normally use a friend spotting you [...]
Intro This is for olympic weightlifting bars (often called WL bars for short) that are best for doing the clean and the snatch. For powerlifting bars for deadlifts, squats and bench press, see the powerlifting bars comparison. Or learn about the difference between the two. Muscle & Fitness also has a good basic article on the difference between [...]
What are battle ropes? Although it's been associated with MMA training, the Battling Ropes System was created by John Brookfield, a strongman and trainer who practiced the rope training method in his backyard and went on to teach it to soldiers at a military base near him and with other athletes. Since then, it has [...]