Strong woman and man holding heavy barbells in gym.

LEARN TO LIFT

Learn to lift is a 4-weeks course for beginners. It aims to teach the core barbell lifts in small group setting. Its goal is to give students the foundational  skills to lift weights safely, confidently and effectively. 

The 4 weeks will include individual movement screening to ensure all students have the flexible and movement required to lift effectively .  It will teach students how to squat, deadlift, bench press and bent over row to high professional standard so trainee can feel confident and safe train on their own.

CONTENT

DAY 1

  • How to assess your own movement requirements
  • Corrective Exercise and individualised Mobility warm-ups
  • Introduction to lifting equipment
  • How to spot, bracing and safe lifting
  • Squat Progression
  • High Bar & Low Bar Squat
  • Practice/ get coached to squat

DAY 2

  • Learn the “hip hinge”
  • Learn how to warm for the deadlift
  • Learn conventional Deadlift
  • Learn to Sumo Deadlift
  • Lean the trap bar Deadlift

DAY 3

  • How to assess the upper body mobility and training readiness
  • How to individualise your warm-up
  • Introduction to the bench press
  • How to spot and brace
  • Learn to bench press
  • Learn bench press variations

DAY 4

  • Learn the Bent over Row
  • Putting the warm-up together
  • Circuit training, supersets, drops sets & eccentrics
  • Putting it all together
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