Gym Safety Information

Mile End has recently opened a gym facility which can be used alongside the climbing wall offerings. The information detailed below relates specifically to the gym space, not the surrounding climbing surfaces. 

 

GENERAL SAFETY INFORMATION

• Ensure you allow adequate working space between you and others when using the gym space.
• Please wipe down all equipment and return it to storage when you are finished to avoid accidents due to trip hazards.
• Put equipment away one and a time to avoid overcrowding and dropping items on other users.

GYM RACK

Adjusting the J-Hooks

• J-Hooks are used to hold the barbell safely in place and should be adjusted to the necessary height before performing your desired exercise.
• To move the J-Hooks, twist them away from the upright and slide out the peg. Slot the peg through the desired hole and swing the J-Hook back into place.
• Before loading the barbell onto the hooks, double check both hooks are at an equal height and properly situated.

 

Moving the Spotter safety rails

• The safety rails should be used whenever appropriate (i.e. when using the rack for bench press, squatting, etc.).
• To move the rails, lift the rail and angle it upwards to allow the peg to slide into the required hole.
• Slowly lower the rail into place, pull out the spring loaded pin and lock it back into place to ensure the safety rail is secure.

 

Moving the Pull-Up attachments

• The rotating pull up attachments on the outer racks can be moved to be varying distances apart from each other.
• To move the attachment, pull the spring loaded pin out with one hand. Use the other hand to slide the attachment along the bar.
• Once the attachment is where you would like, release the pin to secure the attachment into place.
• Double check it will not slide left or right and the pin is properly in place before using. 

 

Using the Dip attachment

• To attach the dip station to the rack, take out the silver holding pin from the back of the attachment.
• Lift the attachment, angling the bars upwards to slide the peg into the desired height on the upright.
• Lower the dip bars down until they are against the upright.
• Insert the silver holding pin back into place through the two holes at the back of the attachment.
• Use the two screws on the right side of the dip station to screw it firmly and securely into place on the upright.
• Double check the station is sitting as it should before proceeding to use it for your exercise.

 

Using the Landmine attachment

• Before using the landmine attachment ensure there is enough space for yourself and the barbell. 
• Unscrew the screw-in pin at the entrance of the attachment, allowing you the space to insert your barbell.
• Ensure you have screwed the pin tight against the barbell after it has been inserted.
• From here, add any amount of weight plates you wish to from the rack.
• Either secure these in place with a quick-lock collar or the landmine hande attachment before beginning your exercises.

 

CONCEPT2 ROWER

Getting started 

• Follow this link for a video from by Concept2 on how to get started on the rower.

 

Indoor Rowing Technique

• British Rowing provide a helpful photo guide on indoor rowing technique here.
• For more specifics on rowing technique, watch this video provided by British Rowing.

 

FREEWEIGHTS

The gym area stocks a variety of weights of Dumbbells, Kettlebells and Sandbags which can be used for multiple different types of movements and exercises.

• Please ensure that you leave a sufficient amount of space around you, and between yourself and others when working with the freeweights to avoid accidents.
• Posters are located around the gym with more information and ideas about how to use these freeweights as part of your workout.
• If you would like to research any movements you may also follow these links for ideas using Dumbbells and Kettlebells.

 

DUAL ADJUSTABLE PULLEY MACHINE

The Pulley Machine can be used for a large variety of exercises. The machine itself contains diagrams of the types of exercises that can be done using the machine and there will also be a poster on the wall which can be read for further inspiration on movements that can be achieved using this machine. 

Adjusting the height of the pulley

• In order to adjust the height of the pulley cable, hold underneath the pulley with one hand and pull out the locking pin with the other hand.
• Slide the pulley up or down to your desired height and release the locking pin so it clicks into place.
• Double check the pulley has properly locked before using the machine.

 

Adjusting the weight on the machine

• Locate the pin on the stack of weights inside the machine.
• Pull the selector pin out of the weight stack.
  • Make sure you aren't pulling on the cable or there isn't a handle attached to the carabiner as the weight of this can elevate the plates and make it difficult to remove the pin.
• Slide the pin into the plate to adjust the weight to the desired weight.
  • If you haven't used the machine before or are trying a new exercise start with a low weight.

 

 

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