July 03, 2023 3 min read
Bumper plates are a great way to add variety and intensity to your strength-training workouts. These heavy, thick rubber plates are designed to be dropped from overhead when used in Olympic-style weightlifting moves such as the snatch or the clean and jerk. They help protect floors and equipment from damage by absorbing the impact of the weight being dropped. But even with bumper plates, there are certain safety considerations to keep in mind.Shop The Collection: Bumper Plates
Whenever you use bumper plates, it’s important to inspect them for any signs of damage before you start your workout. Look for any splits, cracks, or other signs of wear and tear that could indicate the plate is no longer safe to use. It’s also important to check the inside of the plates as well as the outside to make sure they are still functioning properly. If you notice any signs of damage, don’t use the plate and make sure to report it to the gym manager or owner so they can take appropriate action.Shop The Gear: CAP Barbell Olympic Bumper Weight Plates, from $16.99 USD
When using bumper plates, it’s important to wear clothing and shoes that won’t interfere with your movement. Athletic apparel made from breathable fabrics is ideal, as it will help keep you cool and comfortable during your workout. Avoid wearing loose-fitting clothing that could get caught on the plates or other equipment. As for shoes, look for a pair with good grip and cushioning that will provide support for your feet and ankles. This will help reduce your risk of injury.
If you’re new to using bumper plates, or if you’re lifting a heavier weight than usual, it’s always a good idea to have a spotter nearby. A spotter can help to ensure that you’re using proper form and technique while performing the lift, and they can also provide assistance if you need it. Make sure you’re both on the same page about the lift and how you want it to be performed. And remember, never attempt a lift without a spotter if you’re unsure of your abilities.
It’s important to know your own limits when it comes to weightlifting with bumper plates. Don’t try to lift more weight than you’re capable of handling, and set realistic goals for yourself. Over time, you’ll be able to increase the amount of weight you’re lifting, but don’t push yourself too hard too quickly. And above all else, listen to your body. If you feel like you’re straining or if something doesn’t feel right, stop and take a break.
Proper form is essential when using bumper plates. Make sure you’re keeping your back straight and your core engaged, and that you’re not letting your knees cave in. Keep your elbows tucked close to your sides and your hands in line with your shoulders. And never round your back when lifting the weight overhead. By maintaining correct form, you’ll be able to lift the weight more effectively and reduce your risk of injury.
In addition to using bumper plates, you’ll need a few other pieces of equipment to safely perform Olympic-style lifts. Most gyms will have a power rack, which you can use to help support the barbell as you lift. You’ll also need a weightlifting belt and wrist wraps to stabilize your arms and back. Finally, you may want to invest in a pair of chalk gloves to help keep your hands dry and prevent slipping.
Before you start lifting with bumper plates, it’s important to do some dynamic stretching and warm up your muscles. Take some time to foam roll and perform some light cardio to get your heart rate up. This will help prepare your body for the workout ahead and reduce your risk of injury.
By following the essential safety tips outlined above, you can reduce your risk of injury and ensure that you’re getting the most out of your strength-training workouts with bumper plates. Remember to inspect the plates for any signs of damage before each use, to wear the right clothing and shoes, to have a spotter nearby, to know your limits, to maintain proper form, to use the right equipment, and to always warm up before lifting. With these tips in mind, you’ll be able to stay safe and reap the maximum benefits of using bumper plates.