OverHead Squat 5 x 5 work technique up to  a heavy set of 5


10 DB Front Squat 20/15kg
10 DB Push Press
100m Farmers Walk

10 DB FS 15/10kg
10 DB PP
100m Farmers Walk



squat therapy, bodyweight squat, better squat, improving squat, mobility

What is it: A squat using a racked bar, whilst standing close to it and with your hands/arms in constant contact with the bar.

How to do it: Stand a foot’s length away from the bar. Stretch your arms out and place them on the bar. Keeping in contact with the bar, lower yourself down into a perfect squat, using the bar as a guide to keep your torso upright.

Focus on: Form on the way down and the way up. On the way down, send your hips back and your knees out. This will help load up your glutes and hamstrings. Use the bar to help you keep upright whilst you remain in this position for as long as you can manage. On the way up, squeeze your glutes, and drive through the heels to rise.

Advanced tip: Bring yourself few centimeters closer to the bar and try again. Aim to use the bar simply as a guide, rather than gripping into it with your hands at the bottom of your squat.


Basic Strength Standards

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Saturday October 10th at 9am.

Free class for all, does not count as one of your weekly visits.