Multipurpose
Multipurpose
There are so many things in the Fitness Center that don't quite fit into any single category - here's a quick rundown of many of them.
On the maps:
Light purple = accessories (support belts, bands, etc.)
Medium purple = adjustable weights (dumbbells, kettlebells, etc.)
Dark purple = utilities (plate trees, benches, etc.)
Adjustable Bench
2 parts: back rest and seat
Rollable using back wheels
Smith Machine
Rotate the barbell on/off the safety catches
Powerblock Dumbbells
Really cool adjustable weights - just insert the pins correctly into the blocks, and you’re set!
Don't slam these!
Push Sled
Can be pushed or pulled!
(Half the workout is loading the plates - make the effort worth your while)
Resistance Bands
Great for warming up, cooling down, and adding resistance to movements without using weights.
Tip: band-assisted pull ups are great for volume.
Support Belts
Bracing your core is crucial for lifting power and safety.
Belts don't replace the need to brace -- they're something to brace against.
PVC Pipes
Great for mobility work and warmups.
Also good for learning barbell squat form!
Jump Boxes
(6", 12", 18")
Explosive training is important!
Stick to heights you can confidently reach, learn how to fall safely, and land softly.
Great for vertical jump training but also Bulgarian split squats and step ups.
Kettlebells
Come in a variety of weights!
Kettlebells are excellent for dynamic strength, grip, cardiovascular endurance, and functional training.
Cable Attachments
Switch up your grip with a variety of attachments!
Cable Station
Compact, versatile, user-friendly, and easily adjustable, cable machines are a one-stop shop!
I mainly use these for tricep pushdowns and face pulls.
MedBall Impact Wall
If you...
a) want a full-body functional workout
b) want to train explosiveness
c) have a lot of pent-up rage
this wall is for you! Just try not to hurt anybody while you're at it.
Plate Trees
(2.5, 5, 10, 25, 35, 45 lb)
Self-explanatory, but three things:
1) Keep the same type of plates together
2) Always rerack your weights!
3) Sometimes, barbell clips can be found on top of these
TRX
Top tier way to do a wide variety of bodyweight exercises.
Rule of thumb: intensity increases as you get more parallel to the ground
My thoughts on dumbbells/free weights vs machines:
With proper form, both are effective at targeting different muscle groups.
However, machines take stability and balance out of the equation - depending on what you're looking to achieve, that's a pro or a con.
If you're new to an exercise, injured, or looking to build strength/technique first before taking on the added challenge and injury risk, machines might be a better choice.
If you want to better mimic your natural movement (instead of a pre-determined range of motion) and work your stabilizer muscles, go for the free weights!