Blog

Black Flag Barbell Club is a strength training, strongman and powerlifting gym, located in Castle Hill, NSW.

Slow is smooth, smooth is fast

It’s easy to get caught up in needing progress RIGHT NOW, especially in this day and age with social media force feeding you your inadequacies on the daily. Whether it be lifting PRs, coming back from an injury or working on mobility – slow is smooth, smooth is fast. Things taking time and making small […]

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The Hepburn Method

Doug Hepburn was one of the most accomplished strength athletes on the planet back in the day, winning gold medals at the 1953 World Weightlifting Championships and the 1954 British Empire Games.  With a world record press of 371.25 pounds, a 760 pound squat and a 580 pound touch n go bench press (among other […]

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Gym Etiquette 101

1.Don’t stand in front of someone who is lifting For a lot of new lifters, there is some surprise when they are asked to move / get out of the way by someone who is lifting or a training partner. It’s hard to focus on your lifting when there is someone fidgeting or having a […]

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BarBelles – Raising funds for The Sanctuary

Last Sunday (the 27th of May) we held our first ladies only BarBelles event to help raise funds for The Sanctuary, a womens and childrens shelter in Castle Hill. It was a great day, with 14 lifters stepping on the platform. There was a great level of ability shown by the competitors, lot’s of strength […]

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Beginner mistakes in strength training

Beginners are potentially my favourite group of lifters to work with. They have no bad habits to break, are super keen to train, and have a great passion/motivation. Done correctly, your ‘newbie gains’ during your beginner phase when training will be the most rapid progress you ever see. Unfortunately, that same passion and keenness that […]

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You got questions, we’ve got answers

Welcome to the first episode of our Q&A series! Coaches Chris and Vince go through a handful of questions in this first episode – how to taper during the week before a powerlifting meet, how to fit more volume into days per week, and how should you warm up before training – among a few […]

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14/44 CARRINGTON RD, CASTLE HILL

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