fbpx

Our Blog

How Strength Training Improves Body Composition

How Strength Training Improves Body Composition

Strength training is a solution to many health and fitness aspirations. Want to improve your health? Get stronger! Want to improve your body composition? Get stronger. Want to improve your performance? Get stronger. Strength...

Over Eaten? Here are a Few Tips to Help

Over Eaten? Here are a Few Tips to Help

🍛🍨Overindulgence😳   We all love to eat and every once and a while we over do it. Those buffet’s claim many victims🤓   So what should we do when we over do it? The temptation is to try and undo what we’ve...

Why Olympic Weightlifting Can Benefit Everyone

Why Olympic Weightlifting Can Benefit Everyone

Olympic Weight Lifting is something the general population tends to think is only reserved for olympic athletes, but this couldn't be further from the truth. Olympic lifting can show us many things and because of this it becomes a very useful tool not only for...

Improve Your Training in 3 Steps

Improve Your Training in 3 Steps

Prioritise Good Movement Mechanics   Many people believe weight lifted, reps performed and completing a session are the main factors in what progresses you towards your goals. Load the bar up , do the reps, complete the set. Often we find this approach leads to achy...

9 Steps to Reduce Injury

9 Steps to Reduce Injury

Have you ever been injured during training? We want to share some simple things you can work on to reduce this risk and improve your performance.   Musculoskeletal Check List   Pre and Post Exercise Routines Prioritise good movement Complete accessory work Regular...

Bench Row

Bench Row

The Setup Lying face down on the bench Hips tucked under Grabbing the bar with your hands, pull the bar off of the J-Hooks by pulling your scapular together Coaching Points Think of pulling with speed Quality Criteria Shoulder blades must stay retracted throughout the...

Squat

Squat

The Setup   Set the bar to a height somewhere between you chest and collar bone Find your grip, generally narrower than your bench press (depending on mobility) Step under the bar, wedging the bar between your hands and back (bar resting on traps, not neck) With...

Strict Press

Strict Press

The Setup Front rack position. Bottom of the bar in contact with the shoulders Shoulders shrugged into the bar Legs squeezed straight Hips fully extended glutes squeezed tight Elbows positioned under barbell to generate upward force. Coaching Points Tucking the chin...

Single Arm Row

Single Arm Row

Quality Criteria Ears, shoulders hips in alignment No rounding of the upper back No arching of the lower back No shrug of the shoulders, shoulder blades stay down and back

Push-Up

Push-Up

The Setup Ankles together Hands just wider than shoulders Legs squeezed tight/straight Ribs locked down Shoulder blades pushed apart Hands screwing into the ground Hands should be in a position that ensures forearms are 90 degree to the ground   Coaching Points...

Pull-up

Pull-up

The Setup Grip on the bar with both fingers and thumbs over the bar Hands slightly wider than shoulders Hollow body position on the bar Coaching Points Speed from the bottom if each rep Quality Criteria No Shrug of the shoulders (shoulders stay down away from ears) No...

Burpee

Burpee

The Set-up Standing up with good posture Coaching Points One or both feet step/jump back as both hands touch the ground Create a strong plank position From here you do a push-up Standing tall again by jumping/stepping feet together Finishing as if you were standing up...

Kettlebell Swing

Kettlebell Swing

The Setup Starting position is toes 20cm away from handle Grip the kettlebell with both hands. Shoulder blades pulled down and together Pull kettlebell onto its side then initiate the back swing Coaching points   Showing stability through the shoulder rapid extension...