Back to our usual program.

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Missed any of the Games coverage last weekend? Scroll through the archives HERE.

 63kg Session 2018 Oceania Championships.

The 4 Best Squat Alternatives

The squat is often referred to as “the king of the gym lifts”—for good reason, too. A correctly performed barbell squat utilizes virtually every muscle in the body.1 If you want to get stronger, squats will help. If you want to get bigger, squats will help. If you want to lose weight, squats will help. As such, most good programs will include the squat.


So why would anyone need an alternative to the barbell squat? Well, there are a couple of reasons. You may have noticed previously that I referenced “a correctly performed barbell squat.” A quarter squat in a Smith machine does not fit this description, sorry. As important as the squat is as an exercise and movement pattern, no other exercise is performed as badly by so many.