Blog Stay up to date with news, events and latest musings

Training Online as a Remote Athlete

Adrian Carey is one of our online team members, having qualified for his first nationals this year. In this episode we talk about some of the obstacles and challenges faced by not having a face to face coach and ways we can work around this.

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Post Natal Depression & The Mummy Growth Project

Chloe Richards is the owner of the Mummy Growth Project. In this Episode Chloe details her journey into motherhood, the surprises and the dark places she got to dealing with Post Natal Depression.

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Jana Jegathesan : Mercenary Entertainment : Building Culture Through Stories

Jana is an Amateur fighter, and Entrepreneur. His new project Mercenary Entertainment hopes to tell stories through interesting media. Something that I can get behind. I hope you enjoy the chat!

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Professor David Jenkinson : Brazilian Jiu jitsu Black Belt

Professor David Jenkinson is the owner of the BJJ gym that I train at. Dave is a beast on and off the mats. We talk about how to train and get the most out of your Jiu jitsu training and how Dave came to be the owner of Gracie Barra Hawkesbury.

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Steve Norman : Talking Shop – Field Sport Injuries, Travel and Jump Training

Steve is a good friend, CrossFit Coach and former Weightlifter. I love sitting down to chat about training and coaching with him. We talk about ACL injuries, Jump training, Deadlifts and a whole bunch of other things. I hope you guys enjoy it!

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Jordan ‘Biggie’ Steffens : King of The Circus, Strongman & Weightlifting

Jordan Biggie is a Professional Strongman and International Weightlifter. He’s super strong, super knowledgeable and super fun. Enjoy this really cool conversation with a guy that knows his stuff!

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Peter Ticehurst : Diet and Nutrition for Strength and Power Athletes

Peter Ticehurst is a sports dietician who works closely with weightlifting athletes. Peter is a masters weightlifter and a wealth of knowledge when it comes to nutrition.

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Harvey Goodman – The Life of an Olympic Weightlifter

Harvey Goodman is one of the 3 head coaches at Phoenix Weightlifting Club in Victoria, Australia. Before his tenure as a coach, Harvey was one of the best weightlifters in the country. He competed at two Olympics and is a Commonwealth Games Gold Medalist.

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Brandon Wakeling – Trying for Tokyo 2020

Brandon Wakeling is a Commonwealth Games Weightlifter, the last time we recorded he was ramping up for the 2018 Commonwealth Games, this time he’s ready to take on a new challenge. Trying to qualify for the Tokyo 2020 Olympics.

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Linzey Beister – On Change

Linzey Beister was the owner and head coach of Gold Coast Weightlifting Club in Queensland. GCWC was one of the biggest clubs in Australia but shut down prior to the 2018 Commonwealth Games. A lot of people ask what happened to Linzey and his Club. In this episode Linzey talks about the changes he has gone through and what what led to them. This is a deeply persona…

Seb Ostrowicz : The Weightlifting House Life & Understanding ROBI

Seb Ostrowicz is a podcast host, coach, and writer. He runs the hugely successful weightlifting house podcast. Seb has been on the show multiple times and every time is a blast!

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Craig Gibson – The CrossFit ARETE Story

CrossFit Arete is a local CrossFit box that ran an awesome Super Total Competition earlier this year. It was so much fun that the entire RAW Barbell Club team are ramped up and ready for the one coming up at the end of July. Craig Gibson is one of the owners of this gym and bares his soul on this episode. It takes a while to really get into the weeds but once we do…

Jack Jerks 160kg – Training Diary

Jack finally breaks his 160kg jerk plateau meaning we’re ready to go big at the CrossFit Arete Supertotal competition on the 27th of July! Also we have a Party!!!

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Stephen Norman : My Wim Hof Experience

Stephen is an old friend and training partner. We both love, training, coaching and talking so it’s actually surprise that it’s taken this long to record an episode. Steve recently took part in a Wim Hof seminar, and talks about his experience.

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Nick Mudaliar – Coaching Athletes

Nick Mudaliar is an exercise physiologist and strength coach. I first met him at a strongman competition at Adonis Athletics in Penrith, and have had him on my mind to to chat with ever since. This was the culmination of that chat 🙂

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Carl Paoli : The Freestyle Way

Carl Paoli was one of my biggest influences in coaching. Carl is a movement, gymnastics and lifestyle design coach who rose to prominence in our field during the proliferation of CrossFit. He is a deep thinker and philosopher of movement, enjoy!

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Scott Wilson: On Growing – 2018 Commonwealth Games Competitor

In this episode of the podcast I sit down with Scott Wilson from SAW athletic. Scott is a commonwealth games weightlifting representative and strength coach who owns and operates a gym in Prestons. This chat was amazing with Scott opening up about his evolution within and around the sport. Not many people are this candid about their own thoughts & vulnerabiliti…

Natasha Barker: Journey Of An Olympian

In this episode of the podcast I sit down with Natasha Barker, a legend in Australian weightlifting. Natasha competed at the first olympic games where women participated, at the 2000 Olympics, right here in Sydney. She is a Commonwealth games bronze medalist and a former powerlifter.

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Treating Dementia Through Strength Training with Michael Inskip

On today’s episode my guest is Michael Inskip. Michael is a weightlifter but more importantly he’s an exercise physiologist and is currently doing some really cool research into the affects of strength training on dementia patients. This is a long episode and we cover a whole bunch of topics from how to train as an older adult the importance of strength training ba…

Melissa Paige Wu : Olympic Diver & Medalist

In this episode of the podcast I sit down with Olympic Diver Melissa Wu. Melissa is a Commonwealth Games gold medalist, Olympic games silver medalist and was the youngest Australian to win an olympic medal in diving. This is an awesome chat about high performance, and the trials and tribulations of being a young talent. At only 26 years old Melissa is a veteran of …

Art Of Programming : The Nuanced Touch with Snatch Sensei

In part two of our programming chat Vu and I discuss the subtlety involved with programming in weightlifting. Where we talked about simple concepts last week we discuss, debate and ponder the nuances of our choices. Both of us got a lot out of recording this episode and walked away with new ideas to test and new outlooks on why we do the things we do.

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Art Of Programming : Simple Concepts & Tips with Snatch Sensei

In this episode of the podcast I chat with Vu Tran the Snatch Sensei about programming. We discuss the philosophy behind programming strength / weightlifting and how you can use it to become the best weightlifter or make your athletes better. We ditch the science in the hopes of explaining things through a more conceptual framework so I hope you can get more out of…

A Force from the Coast : Hunter Barbell Club with Troy Smith

In this episode of the podcast I have a long awaited chat with Troy Smith from Hunter Barbell Club. Troy is an amazing coach who is producing and growing a bunch of crazy strong individuals in his home base at Hunter Barbell. The Newcastle region was once the epicenter of weightlifting and Troy is showing us that the the area can still produce the goods!

Wan…

Owning a Gym : The CrossFit 2147 Story with Mat & Lady Seeto

In this episode of the RAW Barbell Club Podcast I sit down with My friends Mat & Lady Seeto, the owners of CrossFit 2147. Mat & Lady are some of the best people I know, and both Kush and I have learnt so much about running successful gym from them. I hope you like them too 🙂

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The Blind Weightlifter : No Obstacle is Too Large with Malek & Sabah Chamoun

In this episode of the RAW Barbell Club Podcast I sit down with Malek and Sabah Chamoun two sibling with an impressive pedigree in weightlifting. One is finishing his career whilst the other is just getting started. Both have overcome much to get here…

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C2 Rowing Erg Tips Video

C2 Rowing Erg Tips
With Coach Kurt Rich

In this series of videos Coach Kurt Rich, from Sydney Boys High School takes us through some Erg Rowing tips. We go through the anatomy of the rower, Rowing Technique, Lower Back Safety and how to get the most out of your competitive start. Kurt is the head strength and conditioning coach at Sydney Boys High School and h…

Story Time with Carl Hensel | Sandbag TV

SandBag TV Outtake
Story Time

with Carl Hensel (The Master Of Muscle)

 The new year brings up reflection of not only the year that has just gone but also the many years we’ve had leading up to this point. Every lesson both us and our fore bearers have learned along the way. Here is a video I filmed earlier this year in all of it’s unedited glory. It details …

Starting A School Strength Program

In this Podcast Kurt Rich from Sydney Boy’s High School joins us once again to discuss his school’s weight room and how you could go about setting up a kids training program within a school

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Training Variety & Being Athletic

In Episode 59 of the podcast I chat with my friend Yannick (Shred Fitness) about how important it is to be athletic for both your life as well as competing within the sport of weightlifting.

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Teaching The Split Jerk

In this Inaugural Coaches Collective episode Yannick (Shred Fitness), Vu (Snatch Sensei) and Phil (M3) sit down to chat about coaching the split jerk. This is a brand new format which I hope can become a regular occurrence. Tell us what you think!

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Phillip Liao on Authenticity

Commonwealth Games Athlete Phil discusses the need and want for authenticity in peoples lives

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30 Day Challenge with Harry & Jack

In Ep 57 of the RAW Barbell Club Podcast I sit down with Harry to talk trash and chat about a current bet we have going on within the gym.

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Coaching High Schoolers with Kurt Rich

In Ep 55 of the RAW Barbell Club Podcast I sit down with Kurt Rich from Sydney Boy High School to talk about getting kids strong! Kurt is a teacher as well as the head strength & conditioning coach at SBHS.

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The End Of CrossFit Regionals : Changes In The 2019 Games Season

In Ep 54 of the RAW Barbell Club Podcast I chat to Luke from Starr Strength & Performance. As a coach involved in the training of athletes at the Regional and Games level Luke is very interested in the changes taking place within the sport of fitness.

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Sinclair Countdown

In Ep 53 of the RAW Barbell Club Podcast I talk to Seb Ostrowicz from the Weightlifting House podcast to talk about the ending of his popular podcast series the sinclair countdown. We talk about what drives people to lift heavy stuff!

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Andrew Pineda : Guillain–Barré Syndrome

In Ep 52 of the RAW Barbell Club Podcast I sit down with Andrew Pineda to chat about Guillain-Barré Syndrome. Last year Andrew was randomly struck down with an auto immune disease that attacks the peripheral nervous system, shutting the body down.

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Vanessa Kerr – Hills Barbell club

In Ep 51 of the RAW Barbell Club Podcast I sit down with Vanessa Kerr. We talk about her coaching journey, and how beneficial Olympic weightlifting is to all sports as well as health and fitness. We deep dive into the importance & power of the mind!

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Callum Hannay : Burleigh Barbell Club

In Ep 50 of the RAW Barbell Club Podcast I get on the phone with Callum Hannay co-owner and head coach of Burleigh Barbell Club. Cal talks about how to create a positive training environment, grow the sport, unleash potential and all the in-between!

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Lester Ho from TG Strength on Creating Gym Culture and Coaching Philosophy

In Ep 49 of the RAW Barbell Club Podcast I catch up with Lester Ho AKA the Training Geek. Lester is the Owner and head coach of TG Strength. He’s a really knowledgeable guy so it was really cool to run into him by chance!

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Phillip Liao: Post Commonwealth Games Catch-Up

In Ep 48 of the RAW Barbell Club Podcast I catch up with Phillip Liao, our under 56kg Representative for the 2018 Commonwealth Games. A lot has changed since our last podcast so I thought it would be cool to see where he is now!

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2018 Australian Senior Championships Predictions with Yannick Mifsud

In Ep 47 of the RAW Barbell Club Podcast I predict the winners, of the 2018 Australian Weightlifting Senior Championships with Yannick Mifsud from Shred Fitness. This was an impromptu episode so the facts are a little loose & predictions uneducated.

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Kush The Physio : Hip Hinge Mechanics a Case Study on Athlete Rehab

In Ep 46 of the RAW Barbell Club Podcast I finally sit down with Kush again to chat on the podcast. We didn’t actually have a plan on what we were going to talk about so we go through a back pain case study and how we would get the athlete back in action.

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Meet Our Athletes: Bo Thongvilu, 57 Year Old Masters Weightlifter

Meet Our Athletes

Bo Thongvilu

Meet Bo. Bo is a fan favourite character at competitions and on social media alike. After beginning training 2 years ago, Bo quickly decided that he could and would be the best and has dedicated the last year to training to compete at the World Masters Games in Barcelona! I’m super proud of him qualifying and can’t wait to see w…

Steve Tikkanen : New Weight Categories

In Ep 45 of the RAW Barbell Club Podcast I interview Steve Tikkanen from Odd Socks Halterophilie to talk about the recent changes to the sport of weightlifting, in particular the new weight categories that the IWF will use moving forward.

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Daniel Walker – The BMX Ninja

In Ep 44 of the RAW Barbell Club Podcast I interview Daniel Walker AKA the BMX Ninja. Daniel was a competitor on the second season of Australian Ninja Warrior. Daniel credits a lot of positives in his life towards sports, and we discuss his life story.

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Joshua Wu

In Ep 43 of the RAW Barbell Club Podcast I interview Joshua Wu. Josh is a long time weightlifter who has represented Australia many times as a youth and junior athlete and has recently competed in his first international competition as a senior athlete.

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Starr Strength & Performance

In Ep 42 of the RAW Barbell Club Podcast I interview Luke Starr from Starr Strength & Performance. Luke is well known in the CrossFit Community as a Sydney based OG CrossFit Coach. In weightlifting he is known for being the coach of Alethea Boon CrossFit, Gymnastics & Weightlifting extraordinaire.

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Squat University – Aaron Horschig

In Ep 41 of the RAW Barbell Club Podcast I interview Aaron Horschig from Squat University. Aaron is a physiotherapist, weightlifting coach and produces some of the best weightlifting content on the interwebz. This was one of my favourite episodes, with so many great nuggets. Please Enjoy!!

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Ben Dineen – The Wod Life

In Ep 40 of the RAW Barbell Club Podcast I interview Ben Dineen from The Wod Life. The Wod Life is an Aussie company that sells a whole bunch of merch, equipment and gear. This one isn’t weightlifting specific but more about creating a life and business around fitness

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Nat Arem – Hookgrip

In Ep 39 of the RAW Barbell Club Podcast I interview Nat Arem, from Hookgrip. Hookgrip is the company that makes all of those amazing slow-motion videos of lifters all over the world hitting massive lifts. We discuss all things weightlifting!

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Manuel Buitrago : The Secret Of Chinese Weightlifting – Technical Mastery and Training

In Ep 38 of the RAW Barbell Club Podcast I interview Dr Manuel Buitrago from Ma Strength. Coach Manuel and Coach Ma have been pivotal in bringing the secrets of Chinese Weightlifting to the Western Community, through their social media, coaching and seminars.

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Simon Bungate – Building Power & Strength: Training Rugby and Track & Field Athletes

In Ep 37 of the RAW Barbell Club Podcast I chat with Simon Bungate. Simon has worked in Strength and Conditioning for a number of years most notably with the NYC West Tigers NRL Side and Olympian, and World Champion athlete, Jana Pitman.

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Stuart Cooke – The Three Pillars of Health : Mindset, Nutrition & Sleep

In Ep 36 of the RAW Barbell Club Podcast get to chat with Stuart Cooke, The co-founder of 180 Nutrition. He is the host of the awesome 180 nutrition podcast, interviewing the likes of Wim Hof, Kelly Starrett and so many more. He is a wealth of information!

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Meet Our Athletes: Ian McAulay, 69 Year Old Personal Training Client

Meet Our Athletes

Ian McAulay

Meet Ian. Ian started training with his wife Chris (check out her video) just over 6 months ago, and has quickly become one of our favourite people at the gym. Quick to make a joke, always up to lift and always wanting to improve week after week! A lot of the strength work we’ve worked on has been with the end goal of Ian being a…

Meet Our Athletes: Chris McAulay – 62 Year Old Personal Training Client

Meet Our Athletes

Chris McAulay

Meet one of our Personal Training clients Chris. Chris has suffered for many years with some terrible back pain. After Surgery, Bed Rest and Physio she came to us to get her moving again. Chris has been training with us for over half a year and has gone from bed rest to being an active member of our weightlifting club.

We’re…

Darren Coughlan & Simon Francazio : Between Sets Podcast

In Ep 35 of the RAW Barbell Club Podcast I actually get interviewed by Simon and Darren from the Between Sets Podcast. Serves me right for trying to interview the interviewers! We talk about weightlifting in Australia and ask some tough questions.

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Jesse Burns : CrossFit Regionals Episode

With the CrossFit Pacific Regionals on this weekend I thought it would be cool to post our interview with 2x Regionals Athlete Jesse Burns. We talk about what it’s like to try and qualify for regionals which is getting harder and harder each year.

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Tyson Edwards : Move How You’re Meant To

In Ep 33 of the RAW Barbell Club Podcast I sit down with The Tyson Edwards, to talk about his successful youtube channel, weightlifting, his gymnastics training and breaking the world record for highest backflip!

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Meet Our Athletes – Rheannon Our First Ever Member

Meet Rheannon

Our First Ever Member

Check out this little video we made with Rhe, telling us what she loves about training at RAW Barbell Club.

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Deborah Lovely Acason : One of Australia’s Most Accomplished Lifters – Discus Thrower, Olympian, Cyclist & Commonwealth Games Champion

In Ep 31 of the RAW Barbell Club Podcast I sit down with Deborah ‘Lovely’ Acason. Deb is a veteran of the sport. These 2018 Commonwealth Games would be her 5th Appearance! On top of this she has competed in multiple sports as well as the Olympics!

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Steph Davies – Starting the sport late, Building a Solid Base & What your Willing to Do

In Ep 30 of the RAW Barbell Club Podcast I sit down with Steph Davies. Steph is one of the newest lifters on the Comm Games team and has quickly become a powerhouse in the sport. We talk about the epic fight to win her spot for the Commonwealth Games

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Ridge Barredo – Comm Games Athlete, Future Underwear Model & All Round Nice Guy

In Ep 29 of the RAW Barbell Club Podcast I sit down with our Australian Under 105kg Rep for the 2018 Commonwealth Games. Ridge is a really funny guy, and super easy to talk to. Please enjoy this wide ranging amazing conversation with Ridge Barredo!

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Kaitlyn Fassina – Commonwealth Games Medalist : Stories from a Champ in the Making

In Ep 28 of the RAW Barbell Club Podcast I sit down with your 2018 Commonwealth Games under 90kg Silver Medalist Kaitlyn Fassina. This recording took place a few weeks before her competition so it outlines her progress up to her leaving to the comm games.

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Olympic Weightlifting Gym Tour

Check out the Facility!

Thought I’d give you guys a little tour of the gym. We run a fully decked out Olympic Weightlifting Club, in Sydney. If you want to get strong, be fit, and be apart of a community: CHECK US OUT!

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Making Contact | RAW Quick Tips

Making Contact in the Snatch & Clean

There is a lot of debate on-the-line and between coaches about when and how you make contact with the barbell in the snatch and clean. Not many however debate that making contact in the Olympic lifts is important. Whether a brush or a bang the bar should contact as close to the hips as possible, with variances person to p…

Proper Pull Ups | RAW Quick Tips

Proper Pull Ups

Another often skimmed over exercise in the world of weightlifting I’m often very surprised at how difficult or impossible pull-ups are for athletes that can snatch and clean & jerk so heavy. Maybe this is from my CrossFit background but I truly believe proper pull ups should be an integral piece of any strength program. More than just being a…

Active Back in the Bench | RAW Quick Tips

Active Back in the Bench

In today’s episode of RAW Quick Tips, Rhe show us how to have an ‘active back in the bench’.

How much ya’ bench? Have you ever been asked that? As weightlifters benching is often not at the top of our to-do list in our workout regime. in fact some coaches refuse to program the bench pres for fear that it could drastically affect a lif…

Knees Out in Pulls | RAW Quick Tips

Knees Out in Pulls
Ever wondered why people yell out “knees out in pulls”?

If you watch an elite lifter in slow motion, you’ll soon be impressed by the mastery they display over the barbell. What you will also note, is that true masters pull the bar straight up, moving their body with precision around and with the bar. It’s important to note that lifters come i…

Wider Grip Front Rack | RAW Quick Tips

Wider Grip Front Rack
For the beginner learning weightlifting movements, front rack can be difficult. It is an often weird a and unnatural position that seems at odd with how we would normally position an athlete to hold weight. Protracted scapulae, shoulders in flexion and external rotation, if you’ve never been here before there is not wonder why you might not g…

Memoirs and Lessons of a Fledgling Competitor

Memoirs and Lessons of a Fledgling Competitor
I love training. It’s like a religious experience: my focus locks on the barbell and I begin the journey of embodying poise and power. I have my favourite platform, a barbell which seems to remember my hands, and the comforting familiarity of my gym fosters a nonchalant certainty in my mind. I walk around my bar to sho…

Scaling the Hollow Rock | RAW Quick Tips

Scaling the Hollow Rock
Hollow Rocks and Holds are a great way to easily build strength and stability in the midline. If you can brace the spine in a meaningful way, under the immense loads of your own extremities (arms and legs), your are vastly more prepared to brace against weights you will be lifting in both CrossFit & Weightlifting. But holding a good hol…

Podcast Episode 15 | Bands and Chains

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Choosing Attempts | RAW Quick Tips

Choosing Attempts

Choosing attempts is a tricky one that we get asked about a lot. There is an art to getting yourself up to working sets without misses, and still feel good enough to complete your sets, or even PR. I have a quite simple protocol to use and it’s a mix of common sense and a few rule you should stick to.

The key is to improve and maximize techn…

Squatting For Weightlifting | RAW Quick Tips

Squatting For Weightlifting

In this episode of RAW Quick Tips, Rhe goes through squatting for weightlifting, with you dropping your body between you legs, rather than sitting back. It is the most superior way to squat with respect to the sport as it has the most carryover, being so similar to the actual Olympic lifts.

This is ever so important with newer athl…

Rhe Learns to Coach

Rhe Learns to Coach

This article is an account of Rhe’s thoughts from doing her Level 1 Weightlifting Coaching course few weeks ago. We recorded a podcast on the topic which you can find HERE. Or you can catch he thoughts below.
Rhe Learns to Coach
Over the last two years I’ve had the pleasure of being coached by several people who have shown me the diversity …

Podcast Episode 14 | The Art & Science of Programming

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RAW Barbell Club Podcast Episode 14

The Art & Science of Programming, Bridging the Gap between Physiotherapy & Coaching
I think we’re pretty lucky that Kush and I both love movement and the sport of weightlifting. And luckier still…

Box Squats for Weightlifting | RAW Quick Tips

Box Squats for Weightlifting

I really like Box squats for weightlifting. It helps with flexibility a lot better than stretching, builds up the often dormant hip muscles and is a great way to teach proper bracing and tempo. At RAW Barbell Club we actually use the Box Squat to teach people how to better front and back squat.

When building a weightlifter our ove…

Podcast Episode 13 | Drugs in Sport – Icarus

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RAW Barbell Club Podcast Episode 13

Icarus, Documentary Not the Myth, Doping and Why You’re Missing Out
In Episode 13 of the RAW Barbell Club Podcast I sit down with Yannick Mifsud of Shred Fitness to discuss the recent Netflix Documentary…

Podcast Episode 12 | Becoming a Weightlifting Coach

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RAW Barbell Club Podcast Episode 12

Becoming a Weightlifting Coach, Getting your Club Coaching Licence
This weekend, Rhe took the long drive up to Newcastle to CrossFit Horizons to obtain her Level 1 Weightlifting qualifications. Rhe has b…

Podcast Episode 11 | Growing up, Leaving the Nest & New Beginnings

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RAW Barbell Club Podcast Episode 11

Growing up, Leaving the Nest & New Beginnings
In Episode 11 of the RAW Barbell Club Podcast I explore how I started in the world of weightlifting. From being fascinated with athleticism, superheroes …

SandBag TV Ep. #2 | Diagnosing Problems in the Jerk with Peter Upham

SandBag TV Ep. #2
Diagnosing Problems in the Jerk
with Peter Upham (Shire Speed and Strength)
The jerk is always one of those things that can easily be under-coached and underdeveloped in many athletes. I know that I for one seem to spend a lot of time teaching the snatch and only marginally spend more time on the jerk than the clean. Most of the time lifters wi…

Podcast Episode 10 | Coaching, Sport and Athlete Development

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RAW Barbell Club Podcast Episode 10

The State of Coaching, Sport and Athlete Development
with Peter Upham
In Podcast Episode 10, Rhe and Andy travel to the Sutherland Shire to interview Peter Upham. Peter is the head coach and co-owner of…

Faster Elbows in the clean

Faster Elbows in the Clean

A lot of people stuff up the timing when trying to both get under the bar and pull the bar up.  They need faster elbows in the clean.

Once the clean is broken from the floor, our goal is to put in as much energy ‘as needed’ to propel the bar upward. once the bar start going weightless are focus should quickly shift to pulling under …

Rhe Starts Lifting

Rhe Starts Lifting
MY TRANSITION INTO WEIGHTLIFTING
I’ve been wrestling with how to write this particular post for a while. I thought of several ways to introduce the subject using other facets of my life and experiences which all lead back to the central point: my transition into weightlifting. Even before putting pen to paper the seed was planted as dialogue in…

Podcast Episode 9 | Growing into Weightlifting Life

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RAW Barbell Club Podcast Episode 9

A Story of Eating, Digesting and Growing into Weightlifting Life
With Rheannon Williams
People often ‘fall’ into weightlifting. There is no real youth program in Australia, so you either just happen acro…

Keeping Your Arms Straight | RAW Quick Tips

Keeping Your Arms Straight
Keeping your arms straight and relaxed in you pulls can be hugely beneficial in the efficiency of your Olympic lifts. This isn’t true in all cases but for Coral it does affect the amount of power she can generate in her clean and snatch.

A really simple cue to help with this is to thing of your arms as spaghetti. They are only tethere…

Podcast Episode 8 | Squat Every Day, the First 4 Weeks

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RAW Barbell Club Podcast Episode 8

Squat Every Day, the First 4 Weeks
with Kush the Physio
We’ve been on a squat everyday program for about 4 weeks now and we’ve been seeing a huge amount of gainz from it. It’s almost as if all the hard wor…

Sandbag TV Ep. #3 | The Museum Of Iron

SandBag TV Ep. #3
The Museum Of  Iron

with Carl Hensel (The Master Of Muscle)

If you think it’s weird that Sandbag TV Ep. #3 is coming out before episode #2, that makes sense. It is strange, but I really wanted this episode to come out now, especially with the feedback we got for our podcast with Carl from Tuesday it only seemed right to put this one up now….

Podcast Episode 7 | A Family History of Strength with Carl Hensel

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RAW Barbell Club Podcast Episode 7

A Family History of Strength with Expert Physique Photographer, Carl Hensel
In Podcast Episode 7, I interview Carl Hensel. If you are into the bodybuilding or physique world you will definitely know Carl….

3 Position Jerk Drill | RAW Quick Tips

3 Position Jerk Drill

Some lifters have trouble with how they percieve they move when performing the classical lifts. The jerk catch in particular. Of course individual limb lengths, asymmetries, and styles etc. will play a part in your catch position. There are some fundamentals I like though. that front shin should be perpendicular to the ground, the hips …

Podcast Episode 6 | Mobility for CrossFit and Olympic Weightlifting

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Are you getting the most out of your mobility work? What can you do to improve your CrossFit and Olympic Weightlifting with Kush the Physio
Everyone knows that what you do before and after training matters…

Rhe Joining our Staff

Rhe Joining Staff

Hey Sandbags!

Andy here, for the last few weeks Rhe, has been slowly taking on more and more responsibility at both RAW Barbell Club and Kush’ physiotherapy practice Anatomy of Training. So much so that we just had to offer her a job. She has been with us from the start, like even when Kush was still living in Armidale. So for us it seem…

Dipping Forward in your Jerks | RAW Quick Tips

Dipping Forward In Your Jerks
Are you dipping forwards in your jerks? You may be trying to step through way too early.. Stepping through is a great cue when used and executed correctly. So is pushing yourself down in the jerk. Luis has been unstable in his jerks today so we cued him to focus on pushing himself down. Rather than focusing on a cue that may not be wo…

3 Simple Reasons to try Weight-Training

3 Reasons to try Weight-Training

Why weight-training will make you lose weight, get leaner and more flexible
By Kushini Jayawardane
I 100% believe that weight-training is far superior to spending hours running, and doing other sorts of cardio training – unless of course your goal is in fact to get better at running etc. In this case it’s still very beneficial …

Podcast Episode 5 | Overtraining, Tendinitis, Rehab with Kush

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RAW Barbell Club Podcast Episode 5

Overtraining, Chasing Dreams and Smart Rehab with Kush
When training goes well, it generally goes very well! Weights are going up, you feel strong, and life is good. It’s easy to keep pushing, to add in mo…

Dropping Your Elbows in the Jerk | RAW Quick Tips

Dropping Your Elbows in the Jerk
Dropping your elbows in the jerk is a bad habit that will halt your progress. Try adding a simple dip or two before your Olympic Jerk to re-pattern the movement. All we ask is that you keep pushing up on the bar and stay braced and slow on your way down, it will improve your weightlifting & CrossFit in no time!

This will car…

Podcast Episode 4 | Dropping weight & Australian Olympic Weightlifting Nationals

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RAW Barbell Club Podcast Episode 4

In this episode of the RAW Barbell Club Podcast Kush and I talk about the Australian Olympic Weightlifting National Championships, sunny Hobart and dropping 4kg of body weight.

Don’t Rock Onto Your Heels | RAW Quick Tips

Don’t Rock Onto Your Heels
We see a lot of you lifters with a CrossFit background rock onto your heels as you pass the knees in your pull. Moving your body mass anywhere but upwards in the Olympic lifts can lead to a loss of power.

Olympic Weightlifting is about Balance.

A good cue to have is to portion your weight over your foot so it is portioned over the …

Podcast Episode 3.5 | IOC Dropping Weight Classes, Politics and Doping

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RAW Barbell Club Podcast Episode 3.5
Weightlifting is restructuring the weight classes
In the RAW Barbell Club podcast episode 3.5 this yesterday with Steve Tikkanen in response to learning that. Rather than embracing the International Weigh…

Hunter Barbell Club Open Competition this Saturday

Hunter Barbell Club
Open Competition this Saturday
We’re pretty excited for this one! The Hunter Barbell Club Open Competition this Saturday the 17/06/17 is going to be a fun one. Steeped in history the Newcastle Region has in the past been a powerhouse for Australian Weightlifting. Places like the Hunter Barbell Club are trying very hard to renew the sport in t…

How to Keep Your Shoulders Back Properly | RAW Quick Tips

How to Keep Your Shoulders Back Properly
Everyone gets cued to pull their shoulders back in a lot of training modalities. Our own physio/coach Kush shows Jane how to properly cue this in her RDL’s. Off course it’s a long process and we are going to develop Jane’s upper back through some serious training, but I’m hoping this cue will help one of ya’ll!

So Check …

2017 Australian Weightlifting National Championships

2017 Australian Weightlifting National Championships
This year the 2017 Australian Weightlifting National Championships were held in the sunny state of Tasmania. Kush, Jack and Andy all qualified as well as our close friends Yannick and Lady from Shred Barbell Club.

Kush dropped weight once again to the U48kg class in the hopes of coming third. unfortunately we…

Podcast Episode 3 | Dealing with bad movement, pain and regressing training

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RAW Barbell Club Podcast Episode 3

In this episode of the RAW Barbell Club Podcast Andy explains his training or lack there off in the lead up to Olympic Weightlifting Nationals. If someone gets hurt often they’ll try to work ar…

Not Jumping Enough | RAW Quick Tips

Not Jumping Enough
Have you ever been told that you don’t move your feet enough in the snatch or clean? That you are not jumping enough? Jane has…

We’ve been working on Jane being able to use her legs and in particular her hips on her snatches for two weeks now. She’s getting so much better, but what we want to see it her actually move her feet.

WE WANT TH…

Podcast Episode 1 | Yannick Mifsud from Shred on Newbies

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RAW Barbell Club Podcast Episode 1

In this episode of the RAW Barbell Club Podcast I sit down with Yannick Mifsud from Shred Fitness to talk about getting more people into the sport of Olympic Weightlifting from all walks of life, wh…

2017 Australian Senior Nationals This Week

2017 Australian Senior Nationals This Week
Only a few more sleeps until the 2017 Australian Senior Nationals This Week! I for one can’t wait to see all of the NSW lifters smash it, but more so I’m pumped to see Kush and Jack, compete on the national stage.

This will be Kush’s 3rd Weightlifting Nationals. Kush has really made a come back in her training over the…

Pull Back NOT Up in High Pulls

Pull Back NOT Up in High Pulls
At RAW Barbell Club we coach lifters to pull back not up in High Pulls.

A lot of athletes and coaches struggle to see the transfer between pulls and high pulls to the Snatch and Clean. Really it’s often due to execution.

If we look at any Hookgrip video, you will more than likely see the athlete peak the bar at about nipple hei…

Struggle Hitting Snatch Depth? | RAW Quick Tips

Struggle Hitting Snatch Depth?
Do you struggle hitting snatch depth? Often that struggle is a fear avoidance strategy. The truth is you need to own that bottom position. You do that by getting comfortable in the hole and getting fast a efficient at getting there.

Hers a complex for you to try 1 Snatch + 1 Overhead Squat + 1 Snatch Balance

Earn your positions…

Team Bundesliga Weightlifting Competition at Odd Socks

Team Bundesliga Weightlifting Competition
This week we made our way to the Odd Socks Halterophilie for their first team Bundesliga Weightlifting Competition.

The competition was really well run, a bit hard to understand at first, due to the format and rules, but once I got it it was really easier to get the gist.
The Big Differences

The comp was set up in…

2017 World Masters Games | Weightlifting

2017 World Masters Games
Weightlifting
Next Week begins the 2017 World Masters Games in Auckland, New Zealand. Weightlifting is one of the big sports that take part in the games that celebrate the fact that it’s frankly never to late to find a sport you love and can compete in.

The weightlifting portion of the 2017 World Masters Games spans from Friday the 21s…

Bar Whip – Dealing with Barbell Whip and Oscillation

Bar Whip
Dealing with Bar Whip
What is Bar Whip?
Bar Whip is the oscillation that occurs when the bar changes directions quickly. It occurs because modern barbell are created to be somewhat elastic. This makes it possible for bars to bend and ‘whip’ when ther is heavy enough load on the ends of the barbell. The whip of a bar is most noticeably once weights get ‘…

First Olympic Weightlifting Competition Advice

Your First Olympic Weightlifting Competition
A few weeks ago we had a chance to chat with some of the top NSW Olympic Weightlifters and coaches to ask them what there advice would be for the the weightlifter entering their FIRST Olympic Weightlifting Competition.

The advice we received was really great so a big thank to all the coaches and lifters that particip…

Jumping Forwards: Snatch | Weightlifting

Jumping Forwards
Jumping Forwards: Snatch | Weightlifting
Jumping Forwards: Snatch | Weightlifting – Pretty much everyone in the world of weightlifting can agree that jumping forward in the snatch or clean and jerk is a bad habit to get into. It generally means there is either some breakdown or flaw in the lifters technique, or that there is some misfiring in the…

2017 NSW Weightlifting State Championships | Can Jack Qualify for Nationals

2017 NSW Weightlifting State Championships
Last week we travelled to the NSW High Performance Weightlifting Centre to compete in the 2017 NSW Weightlifting State Championships. This is one of the big weightlifting events for NSW. With so many lifters putting it all on the line for their last shot to qualify for nationals there was an awesome show.
We saw the high…

Carlene Making Gains | weightlifting

Carlene Making Gains
Carlene Making Gains
On the tail end of our latest training cycle it’s cool to see the teams progress. Carlene making gains is the highlight of the session with a pretty massive personal record in the snatch.

As usual there are a lot of laughs, tom foolery and sandbagging.

Enjoy another training session:

Follow us on Social Med…

Competing at the 2017 Australian Open

2017 Australian Open
Competing at the 2017 Australian Open
A few weeks back the team traveled to Melbourne to compete in the 2017 Australian Open/International. Though most of us and our friends got our asses kicked by some of the best lifters in the world it was an amazing chance to watch professional lifters in real life lifting enormous amounts of weight. To t…

2017 NSW Weightlifting State Championships Draft Schedule

2017 NSW Weightlifting State Championships Draft Schedule
2017 NSW Weightlifting State Championships Draft Schedule
The 2017 NSW Weightlifting State Championships Draft Schedule has been released by NSWWA. It’s being held held next Saturday the 8th of April at Olympic Park in the NSWWA High Performance Centre. We have a fair few lifters competing. For some it’s t…

Entries Open: 2017 Australian Weightlifting Federation National Championships

Entries Open: 2017 Australian Weightlifting Federation National Championships
Entries Open: 2017 Australian Weightlifting Federation National Championships
Entries open: 2017 Australian Weightlifting Federation National championships. Both the Senior and Junior National Championships look like they are going to be a blast. If it’s anything like last year or even …

Ralph Cashman Open Competition 2017

Ralph Cashman Open Competition 2017
Ralph Cashman Open Competition 2017
The team made their way down to the NSW State Sport Centre to participate in the Ralph Cashman Open Competition 2017. In a competition that brought athletes from all spans of the athletic spectrum, it was nice to see our little club represented by 5 lifters. Bo, Carlene, Elisha, Kush and Sue …

Powerlifting Program

Powerlifting Program
Hybrid Powerlifting Program
Though we pride ourselves in being mainly an Olympic Weightlifting Club, we also have a huge focus on strength and competing in strength sports whether it be Powerlifting or even CrossFit. Our hybrid powerlifting program combines absolute strength training with the speed strength and technical mastery of weightlift…

Ralph Cashman Final Starting List

Ralph Cashman Final Starting List
Ralph Cashman Final Starting List
NSWWA has published the final starting list for the Ralph Cashman Open Competition taking place this Saturday, 25 February 2017, at the NSW High Performance Gym, Sports Centre, Olympic Park.

We’ve already talked about how excited we are for this comp, so I’ll just post the starting list here

Frustration Learning the Snatch in Weightlifting

Frustration Learning the Snatch in Weightlifting
Does your Snatch Suck?
Many feel a great deal of frustration learning the snatch in weightlifting. In fact the snatch is an Achilles heel to many athletes that we coach. They start becoming frustrated and jaded, thinking that they’ll never get better. The truth is I understand their frustration. I’ve been through t…

The Secret to Weightlifting Success

THE SECRET TO
WEIGHTLIFTING SUCCESS

Weightlifting is a wonderful sport. You get to build strength, flexibility and overall athleticism. Part of the sport though, even the beginning stages is how progress is made and measured.

Progress is measured on the platform, how much you snatch and how much you clean & jerk. It’s made through hard training, a stead…

Ralph Cashman Open Starting List

Ralph Cashman Open Starting List
Our next big NSW Competition is close and the Ralph Cashman Open Starting list is looking killer! the competition will take place on Saturday the 25/02/17.
The Starting List for the Ralph Cashman Open has just been released by NSWWA and it’s going to be a heap of fun. It looks like a lot of Our NSW big dogs are coming out to play …

Pause Cleans and Snatch Presses

Pause Cleans and Snatch Presses
The team is in week 6 of the Power Sandbag Cycle and they are killing it. Hitting cleans with both pauses and pulls before hand is tough. but it’s nice to see they are having cracks at pause cleans at weights surpassing their old 1RM’s. It will be interesting to see how they fair going into the competetion cycle at the end of this o…

Tuesday Training is So Popular

Tuesday Training
I can’t believe that Tuesday training is so popular. In the past Saturdays have always had the biggest turnout but it looks like Tuesday’s are almost starting to take over. With two sessions now (5:30pm start or 6pm start) our little club is the busiest it’s ever been. The cool thing is that our newest members are settling into the training enviro…

2017 Australian Open Starting List Draft

2017 Australian Open Starting List
Australian Open / Australian International
What seems like it’s going to be a freaking awesome show, the Australian Open (or International) has a really cool list of big names coming out to play. the 2017 Australian Open Starting list draft has just been released and I can hardly contain my excitement. Just watching the Australi…

New Sandbag Gang Apparel For Sale

New Sandbag Gang Apparel
You may not have noticed but we’ve finally decided to get new sandbag gang apparel. Our team is looking crazy fly training, breaking personal records and having fun doing it. If you haven’t seen us rocking our new gear you need to. You can look like us too!! We have some spare tanks and tees from our first run for sale. You may be able to …

Missing Lifts in Training – What to do when it happens

Missing Lifts in Training
At one point or another you will have a bad day, or try for a PR (personal record) and miss the lift you were going for. Missing lifts happens but you should not have a majority of your session as constant misses. You have to know when to try again and learn when to call it quits. What do I recommend you do when missing lifts in training?…

Compete in Powerlifting Australia

Powerlifting Australia 2017
Should you compete in Powerlifting?
Powerlifting like weightlifting is a strength sport. Whilst weightlifting showcases an athletes speed and athleticism with a bar over two events, Powerlifting focuses on absolute strength. That is, how much you can lift to the utmost extremes of your capacity in three distinct events the Squat, Bench…

Masters Weightlifting 2017 Calendar

Masters Weightlifting 2017
I Ended in my last post by making quick note of Masters Athletes in weightlifting. If you’re an older athlete (35 years and above) there has never been a better time to get into the sport of Masters Weightlifting 2017.
Sue Competing at the Australian Masters Weightlifting Championships

A photo posted by Raw Barbell Club (@rawbarb…

2017 Australian Weightlifting Calendar

2017 Australian Weightlifting Calendar
The Australian Weightlifting Federation (AWF) has published the 2017 Australian Weightlifting Calendar, with all the big national and international events up for the new year. With it, the AWF has made some big changes to the qualification and grading standards that it has used in the past. I’m pretty happy with the direction…

Australian Weightlifting Nationals

Australian Weightlifting Nationals
This year RAW Barbell Club was very happy to help and assist 4 lifters achieve a grade to both qualify for and compete at the Australian Weightlifting Nationals. We had already had a great showing at Masters Weightlifting Nationals earlier this year, so to be able to represent our State again at Senior Australian Weightlifting Na…

Morning Training

Morning Training Sucks
I’ve always admired the 6am guys and girls that I train. I’ve done early morning training out of necessity a few times and the truth is, every time I’ve absolutely dreaded it, especially in winter. It’s cold my body aches, I’m still basically asleep, How can any good possibly come out of this? Well apparently a lot of good, if it’s with the …

Lifting Marathon

Lifting Marathon
Another old video you say? Meh, I like looking at how our lifters have progressed.. In what seems like a super long lifting marathon, the team go through heavy snatches, clean & jerks, squats and deadlifts.

Sara from AMRAP Active drops in to train with us, as Does our friend Vu.

Andy and Steve also jump in to train!!

Follow us…

Death by Back Squat

How important is the squat in weightlifting?
There is a lot of debate on the inter webs about how important the squat is to weightlifting. As much as I consider myself obsessed with weightlifting technique, I do recognize the importance of being strong. Having both strong legs and a strong lower back is the cornerstone of holding good positions in Olympic Weightli…

Training Partners

Training Partners
I’ve said it before and I’ll say it again. Having a great coach get great results, but having great training partners ? Well that breeds a culture of great results. Everyone PR’s together, cries together and tries together. One thing I’ve tried more than anything to do with RAW Barbell is create an atmosphere of acceptance, support, growth and fu…

Snatching Heavy Again

Snatching Heavy Again
An old video showing the team practicing snatch complexes over two training sessions. Mitch tries out a bit of lifting after coming back from a back issue we’ve been dealing with. Kush, Jack, Karen and Sue make some big improvements snatching, and both Carlene and Mitch hit some pretty big personal records.

Really happy with how the teams …

Odd Socks All Comers Weightlifting Competition

All Comers Weightlifting Competition
The Raw and shred teams travel up to Odd sock Halterophilie, a weightlifting gym in North Strathfield to take part in their ‘All Comers Weightlifting competition. Designed to introduce brand new lifters to the sport of weightlifting, the competition is unsanctioned by NSW weightlifting and the AWF. this means no hefty associati…

Lifting Suit Party

Lifting Suit Party
In the sport of weightlifting we have some old and sometimes outdated traditions. I’m still unsure how I feel about lifting suits, but when someone in the club gets a new one we all put ours on to show support!

Except for Andy because he had to lend his to Jack because Jack forgot… #badJack #neverforgetyoursuit

 

Follow u…

2016 Masters Weightlifting Nationals

2016 Masters Weightlifting Nationals
Watch Carlene and Sue compete at the AWF 2016 Masters Weightlifting Nationals. Very sorry this is delayed so long, I forgot to post it 🙁 my bad!

Carlene and Sue Rock 2016 National Championships
Had the pleasure of traveling up to Tassie, to watch the Masters Weightlifting National Championships. Such a great spectacle …

Andy Qualifies Weightlifting nationals 2016

Weekend Weightlifting Wrap-Up
Titan’s Open
This past ANZAC weekend we had the pleasure of having Andy compete at the Titans open competition in Titan’s Weightlifting Club, Olympic Park.

With not much actual lifting over the last 2 months we weren’t expecting much, hoping for a 218kg total (100/118kg) as a great competition. Because of this we set his openers r…

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