Safe use of equipment at home

Equipment

Set Up & Safety checks

Space required

Exercises

Classes Available

Dumbbells

Ensure dumbbell’s are solid with no obvious cracks or damage before use. Clean after use

Ensure floor is solid and can take the weight of dumbells. Clear space around feet required. Check space is available for full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Chest Press, Single Arm Row, Overhead Press, Lateral Raise etc

Body Pump, HIIT, Grit Strength

Plates

Ensure plates are solid with no obvious cracks or damage before use. Clean after use

Ensure floor is solid and can take the weight of plates. Clear space around feet required. Check space is available for full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Chest Press, Single Arm Row, Overhead Press, Lateral Raise etc

Body Pump, HIIT, Grit Strength

Barbells and Clips

Ensure plates are fully slid onto barbell secured with clips attached before use. Clean after use

Ensure floor is solid and can take weight of loaded bars. Clear space around feet required. Check space is available for full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Bench Press, Overhead Press, Bent Over Row etc

Body Pump, HIIT, Grit Strength

Sandbag

Ensure handles are fully attached and no breaks in bag before use. Clean after use

Ensure floor is solid and can take the weight of sand bags. Clear space around feet required. Check space is available for full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Overhead Press, Bench Press, Clean and Press

HIIT

Slam Ball

Ensure there are no cracks or breaks in ball before use. Clean after use

Ensure floor is solid and can take weight of slam ball. Clear space around feet required. Check space is available for full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Clean, Overhead Press, Slams

HIIT

Step Box

Ensure underneath step is adjusted correctly and pushed in properly before use. Clean after use

Ensure floor is solid and flat. Clear space on all sides including above of step required to ensure no obstructions. Always wear firm soled training shoes.

Various Step up movements and patterns

HIIT-Step, Body Pump, Grit Athletic

Body Pump Set

Ensure underneath step is adjusted correctly and pushed in properly before use. Clean after use. Clean after use.

Ensure floor is solid and can take the weight of Body Pump set. Clear space around feet required. Check space is available for kit and full stretched arms all round including above head with no obstructions.

Deadlift, Squat, Chest Press, Single Arm Row, Overhead Press, Lateral Raise etc

Body Pump, Grit Strength

Ensure plates are fully slid onto barbell with clips attached. Clean after use

Kettlebell

Ensure kettlebells are solid with no obvious cracks or damage before use. Clean after use

Ensure floor is solid and can take the weight of kettlebell. Clear space around feet required. Check space is available for full stretched arms above head and in front and behind of body with no obstructions.

Deadlift, Squat, Chest Press, Single Arm Row, Overhead Press, Lateral Raise, Swings, Figure 8s, Cleans

HIIT

Coaching points for safe use of equipment at home

Fundamental Exercises

Coaching Points

Space required

Exercise Equipment Compatible with Exercise

Variation – Equipment Dependant

Deadlift

Position – (Standing) Chest up, shoulders relaxed, core braced. Feet start slightly under barbell, shoulder width apart.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Barbell, kettlebell, dumbbells, slam balls, plates, sandbag

KB – hand position and set up. Either 2 KBs set up on outside of feet or 1 KB in the middle.

Movement – keep back straight, flex hips and keep chest up, shoulders back, sink to grasp the bar shoulder width apart. Keeping barbell as close to the body as possible, pull barbell upwards to hips with a straight back, core braced, driving weight through heels. Ensure arms are relaxed at top of movement. Breath out as pulling bar to hip height.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Sandbag – using middle handles

Squat

Position – (Standing) Chest up, shoulder relaxed, core braced, feet shoulder width apart, soft bend in knees.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Barbell, kettlebell, dumbbells, slam balls, plates, sandbag

Kettlebell/DB/SB – holding at chest to add resistance.

Movement – Push weight through heels as you sit down to 90 degree angle at the knee, keeping core braced, shoulders back, chest up and back straight. Breathe out as you push back up, driving through heels back to standing position.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Sandbag – Positioned either on back or front

Overhead press

Position -  (Standing) Chest up, shoulders relaxed with dumbbells relaxed just above shoulder level. Ensure core is braced and wrists are strong.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Barbell, kettlebell, dumbbells, slam balls, plates, sandbag

 

Movement – Push dumbbells from resting level upwards above head to meet in the middle of the movement (arms extended). As you push, breathe out. Ensure dumbbells are in line with head and not too far forward or backwards to ensure balance. Control dumbells and reverse the movement until elbows are in line with shoulders, repeat.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Chest Press

Position – (on a step box) Legs at 90 degrees, heels under knees. Upper back on the step and abs braced. Weight above chest, arms fully extended. Head rests on box. (on the floor) all the same but heels closer to your bottom and under 90-degree angle.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Barbell, kettlebell, dumbbells, slam balls, plates, sandbag

 

Movement – Bend at the elbows and lower the weight to chest. Elbow can stop at rib cage level or fist width from your chest. Return by pressing the weight to the start position.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Single Arm Row

Position – (Standing) Split stance, one leg forward, one leg back above 1 meter apart for balance. Tip from the hip to a 45-degree angle, weight should be in the opposite hand to the leading leg (left leg forward, weight in right hand). Arm without weight can be used for support on the front leg. Abs braced and glute engaged.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Barbell (Bent over row), kettlebell, dumbbells, plates, sandbag (BOR)

Barbell/Sandbag = Bent over Row – same positioning but using two hands to row at the same time

Movement – With the weight hanging underneath the shoulder, pull the weight upwards and backwards to your rib cage, pull your back together at the top of the movement. Return the weight slowly on the same path to the start position

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

Lateral Raise

Position – (standing) Arms extended, slight bend in the elbows or weight at elbow level 90 degrees. Chest lifted with core engaged and legs fixed.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

kettlebell, dumbbells, plates,

 

Movement – Lift arms to shoulder level, being at full length or 90 degrees will only affect the resistance and not the range. Lower the weight back to your side.

ensure adequate space as indicated for each piece of kit above is available before commencing any exercises

 

Equipment Loan Agreement Terms and Conditions

Definitions:

Deposit: £20 sterling per piece of loaned equipment, paid through Worldpay and recovered by the loanee on the successful return of each piece of equipment at the end of the loan period in-line with these terms and conditions.

Equipment: The equipment available for loan as identified in Point 10 of this agreement.

Loanee: The customer to whom equipment is being loaned to by Sport Aberdeen.

Loan Period: The time period during which the equipment is loaned by Sport Aberdeen to the loanee.

Sport Aberdeen: The registered charity that is loaning the equipment to the loanee.

 

Terms & Conditions:

  1. The equipment loaned will only cover the time period that Sport Aberdeen’s facilities remain closed to the public. However, the loan period is solely at the discretion of Sport Aberdeen. Should Sport Aberdeen require the equipment to be returned, we will notify you 48 hours in advance of collection and agree a reasonable collection time between 8.00am and 8.00pm with you.
  2. Any equipment loaned to customers is done so at the loanee’s own risk. Sport Aberdeen will not be held liable for any personal injury to household members or damages to the home environment through the use, storage, misuse or management of the equipment during the loan period.
  3. All loaned equipment must be stored safely by the user and kept indoors when not in use.
  4. No adaptations or modifications are be made to the equipment.
  5. Equipment loaned must only be used the by the loanee who must be over the age of 18.
  6. Upon receipt of a request for a loan of equipment, your personal details will be crossed referenced to validate your request. Your request will then be cross checked against available equipment. Sport Aberdeen reserve the right to refuse the loan of any equipment which will be solely at our discretion.
  7. A £20 deposit per item of equipment will be required. This will be payable via Worldpay. Information will be provided in your order confirmation email. On collection of the equipment, and subject to points 17 and 18 of this agreement being met, on successful return of the equipment your deposit(s) will be returned to you. Deposits will be returned within 5 working days via Worldpay or by bank transfer. Sport Aberdeen will send you a confirmation email when deposits have been returned.
  8. In circumstances where we cannot provide the exact piece of equipment due to demand, we will look to substitute this with the nearest available and likened piece of kit
  9. Each customer may only be loaned one of each item of equipment and an overall maximum of two items of equipment. By way of an example, one set of 16kg dumbbells and one medicine ball would be accepted but an additional set of 20kg dumbbells will not be permitted. In this example, each piece of equipment would be subject to a £20 deposit and therefore, the total deposit payable would be £40.
  10. Equipment covered within this agreement is as follows:
  • Dumbbells
  • Plates
  • Bars
  • Clips
  • Sandbags
  • Medicine Balls
  • Slam Balls
  • Kettlebells
  • Step boxes
  • Body Pump Kit (step/bar/plates various & mat)
  1. Orders will be coordinated between 12pm on Wednesday 1st April 2020 and 8pm Thursday 2nd April 2020.
  2. Prior to order confirmation and your deposit being processed, once your order has been acknowledged you will receive a call from one of our Health & Wellbeing Coordinators who will conduct a verbal induction aligned to the nature of the equipment you have requested, your personal ability and your environment in which you will be using this equipment.
  3. Subject to successful completion of point 12, distribution of equipment will take place from Sport Aberdeen to your home between 10am on Monday 6th April and 8pm Wednesday 8th April 2020.
  4. On receipt of the equipment you have ordered you will be asked to sign to say you have received this equipment and confirm you have completed a verbal induction.
  5. All loanee’s who receive equipment from Sport Aberdeen will be encouraged to join our closed community Facebook page to enable you to receive daily updates, check ins, tips on exercises and technique based on the equipment you have acquired and to enable you to stay engaged with us during this time.
  6. On completion of the loan period, we will notify all loanee’s and arrange a collection window where Sport Aberdeen will collect the items from your home. We will provide you with 48 hours advance notification of any collection period and use all reasonable endeavours to ensure the equipment is collected at a convenient time between the hours of 8.00am and 8.00pm.
  7. On collection, the equipment loaned will be checked for damage beyond any reasonable wear and tear and once confirmed as returned in good condition you will be refunded your deposit in line with point 7.
  8. Should equipment become lost or stolen your deposit will not be returned and we may seek to recover any further reasonable costs associated with replacement of the equipment loaned.

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