Small improvements over time
We are now going into the second week of the technique workshops. Everybody is different – some need a lot of change / tweaking, some need minor adjustments. Overall though, everyone is looking to improve. Improving your technique is one of those great ways to get ‘stronger’ without having to actually get stronger. If you […]
READ MOREHercules of the West
Last Sunday (25.09.16) Deb took to the platform at the Hercules of the West powerlifting competition in Castle Hill. Thanks to a couple of injuries and being a super busy human being, Deb had not yet competed this year. This competition was entered into a few weeks out, basically to shake some rust off and […]
READ MOREOctober Technique Workshops
Black Flag will be running free technique workshops for the squat, bench and deadlift through October. Over four weeks we will cover the squat, bench press, deadlift and basic programming principles (one topic per week). If you would like to get started lifting but aren’t sure about technique, or simply want to get some new […]
READ MOREVariety is the spice of life
Variations are a great way to emphasise certain aspects that you want to improve on. The conjugate/Westside system of powerlifting is in part famous for the sheer number of variations implemented. They can be a fantastic tool for focusing on a particular weakness, improving force production in a weak area, or hell simply to change […]
READ MOREBench technique
Shaun came to us after a long break from lifting, looking to eventually get back into competitive powerlifting. Of the three lifts, his bench press needs the most work. This is a clip from earlier this week, which I took to demonstrate some of the things I DON’T want to happen. Please note: the rep […]
READ MOREWorking on some low bar squat technique
Steve has been dealing with some gnarly patella tendonitis. To help offload this a little, we are transitioning to a low bar squat position – this will let the hips take more of the load while squatting. The knees will still be doing work, of course, just slightly less. This video is from his first […]
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