Our 3 favourite squat variations

Adding in variations of the squat, bench press and deadlift can be useful for targeting specific weaknesses, training around injuries and keeping training interesting. The front squat, safety squat bar squat and pause squat are three squat variations we use a lot in our gym. We mostly use a variation squat of the squat as […]

Front Squats for Strongman

The front squat is my favourite squat variation for strongman and it can be done very easily in a commercial gym. A regular front squat with a barbell transfers over to all overhead movements, helps with stones and other loading events. It also carries over to side handle car deadlift. Anyone that has done a […]

3 Basic Tips for Beginner Powerlifters

1. Always squat below parallel How many times have you seen lifters in training squatting high and saying ill get depth on the day, then the comp comes around and everything falls apart because you haven’t trained to depth. Stop feeding yourself your own bullshit and train a bit lighter but in the correct manner. Now […]

3 cues for a better squat

1: Screw the floor: Try to externally rotate your leg without changing your foots position on the floor, you should feel it in your glutes before squatting if you’re doing it properly 2: Brace the core: A strong core is key to every lift, make sure you breathe into your stomach and not your chest. […]

Advice for your first competition

In my first competition I opened my squat 180kg which was current max at the time and I missed the lift, I managed to get it on the second lift which prevented me from bombing out but it was a less than optimal way to start the day. Pick lifts that you know you can […]

Training Weakpoints: Squat

We use the back squat or a variation (front squat, safety squat bar squat) as the main exercise on our squat days. They are followed by an assistance exercise to target a specific weak point that a lifter has. The remaining exercises are accessory exercises, used to build muscle in the legs and develop single […]

Why we use percentages in our training

Most training programs available online will give some simple progression from week to week such as 3 x 12 in one week and 3 x 10 the following week. Progressions like these do not give you any real idea of what weight you should be using. Basing the weights you use off a percentage of […]

Common mistakes in the squat, bench and deadlift

5 Common Squat Mistakes Setting the rack too high Doing too many mobility exercises Walking the bar forward out of the rack Not tucking your elbows Not getting a tight upper back 5 Common Bench Mistakes Not getting tight Pushing elbows wide like a bodybuilder No leg drive Setting the rack too low Not keeping […]

10 Week Intermediate Powerlifting Program

Our Intermediate Powerlifting program is one of the most popular programs in our gym. It focuses on building  strength in the squat, bench, and deadlift. For pause squats and bench press, pause at the bottom of the lift for 1 second. Strongman Event/ Conditioning will depend on the equipment that you have available. Sample workouts […]

8 Week Beginner Training Program

With beginners and people that are returning to training after a long break we like to spend the first few weeks of training focusing on the basic compound movements, training exercises such as the squat, bench and deadlift multiple times per week in order to work on form. We usually run a 8 week training […]