Be Nice to Your Barbell!

By: Leo Fontana


You may have noticed your coach getting really mad when you drop an empty barbell or when you are unloading your weights and you just let the barbell drop to the floor. You may also wonder why they are so mad at you for that, it is a gym, the barbell is a piece of metal and I can drop the bar with the bumpers on so why cant I just drop the empty barbell?

The barbells we carry at Double edge are the Rogue Fitness Ohio bars for men ( and for the ladies it is a Rogue Fitness Bella barbell ( They are the best Welded bars you can get and the bars that are used at the Welded games. We pride on carrying the best quality products in our facilities and we love that.

As you can tell, they are not cheap barbells, they are American made pieces that have a barring inside so it spins smoothly when you perform an Olympic lifting movement like a Snatch, clean and and jerk.  The spin is very important and when the spin of the bar is gone then that bar becomes another challenge for the lifter to overcome.

Also the barbell can bend when dropped empty on one side while the other  is still loaded. I am sure by now you figured out that a bent barbell is not very helpful.


So next time you are unloading or just setting your bar down think about how many classes we have per day and if each person decided to drop their barbell every bar would be trashed and useless which would leave us coaches with only one option……. 7 min of burpees every day for a wod haha.


Thank you for carrying we appreciate it!!




Warm Up:

3 Rounds: 20 Hollow Rocks, 15 KBS Russian, 10 pushups

Finish with: 1 Min Banded Front Rack Each Side, 15 PVC PT



7×4 Power Clean Pick a challenging weight EMOM

Lean: No Strength





15 Pullups
15 Thrusters 95/65
30 Box Jumps 24/20
30/25 Cal Row
30/25 Cal Row
30 Box Jumps 24/20
15 Thrusters 95/65
15 Pullups
Adv: 5 BMU/MU


Welded Lean

100/80 Cal Bike
1500m Row
100 Lunges Body Weight
1500m Ski
100 Thrusters 45/35


Mobility Of the Day: Rotator Smash

Improves: Internal and external rotation




Strengthen & Lengthen

6 to 7am

7 to 8am