Black Flag Barbell Club in Castle Hill, New South Wales, Australia | Gym/Physical fitness centre

Black Flag Barbell Club

Locality: Castle Hill, New South Wales, Australia

Address: 14/44 Carrington Road 2154 Castle Hill, NSW, Australia

Website: http://www.blackflagbarbell.com.au

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• Sport & recreation
• Gym/Physical fitness centre
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25.01.2022 Sometimes, it's all about the angle... Over tucking the elbows in the bench press means you're not using the pec to the best of it's ability, and potentially overloading other structures in a way that will lead to potential injury. Side note: If you have a history of pec issues, this is a GREAT reason to not flare your elbows and bench with a more 'close grip' position. As you were!... Anyways, so - 'flaring' the elbows in the bench press can get a bad rap. 'It's bad for your shoulders' or 'you'll tear your pec!'. As with most things, it isn't usually that black and white. If you're at elbows are out at 90deg abduction (like you were T posing), then yeah that's a lot of tension/stress through that joint. It's also most likely going to be harder for you to set your shoulders/scapula and keep them in a good position, which is moreso the real issue. But if you're under 90deg abduction (just under that T-pose position), it's much easier to retract and depress that shoulder blade AND you'll be recruiting the pec way better than if you keep your elbows glued to your sides. #byliftersforlifters #blackflagbarbell

23.01.2022 Looking to improve your bench? Come to our free workshop on October 17th! Message us or email [email protected] to reserve your spot #byliftersforlifters... #blackflagbarbell See more

22.01.2022 Our 10 and 12 inch logs should be on their way to us this week, big thanks to Dreadnought Strength Equipment! Will also be getting the finishing touches done on our stone loading platform over the next few days - painting the frame and then popping the wood/rubber top on the actual platforms #byliftersforlifters... #blackflagbarbell #strongman (and #strongwomen !) See more

21.01.2022 As we swing into December this week, I would like to make my annual 'if it's worth doing, it's worth doing now' post Many people will be starting to say 'I'll get back into the gym in January', or 'I'll start losing weight next year'. It doesn't have to be gym related either - maybe you're putting off updating your resume, or cleaning out the garage. If your health is worth looking after, it's worth starting today. ... You don't have to give up indulging in the holiday season. Just start. Go for a walk after work. Take a packed lunch instead of eating out tomorrow. Small steps add up to big distances. You just have to START and keep going! #byliftersforlifters #blackflagbarbell

21.01.2022 Good people, good vibes and good times. Is there anything better than training with a good crew? Your first love?... That new car smell? An ice cold beverage on a hot summers day? All of these pale in comparison to a great round of banter after a hard set #byliftersforlifters #blackflagbarbell

21.01.2022 Friday night at the bar - aw yiss Good tunes Good people Good times ... #byliftersforlifters #blackflagbarbell

20.01.2022 Last weekend, the Black Flag crew had a great day on the platform at the GPC Sydney Cup held at Warrior Performance Very proud of all the lifters who put in a lot of effort over the course of the prep, and gave it their all on the day. Day one saw Deb and Nat start the weekend off strong, taking home gold in the 52.5kg and 60kg classes respectively. ... No pressure lads... Day two saw the fellas hit the platform, with Zach taking silver in the 75kg class, Matt the Elder Statesman taking home gold in the equipped 82.5kg class, Ranier taking gold in the raw 82.5kg class, and Gareth finishing things off strong by pulling 300kg for a PR and the win, taking gold in the 125kg class. Epic couple of days with some epic people. Thanks again to Warrior Performance for putting on a great meet, as well as a big thank you to all the spotters, loaders, table staff and other volunteers who helped make the day possible! #byliftersforlifters #blackflagbarbell

20.01.2022 Come in this Saturday and learn how to fit strongman into your training! Strongman is super fun, incredibly functional and of course... makes you feel like an absolute badass Message us or email [email protected] to reserve a spot ... #byliftersforlifters #blackflagbarbell

18.01.2022 Bit bored of your current program? Want to try some strongman? Not sure how it would fit into your training?... Our FREE workshop on Saturday, November 14th will help you get started! 8am-9am, after which you're welcome to train in the iron sanctuary that we call Black Flag. Send us a message or email [email protected] to reserve your spot today #byliftersforlifters

17.01.2022 "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins #b...yliftersforlifters #blackflagbarbell See more

16.01.2022 Gone up a belt notch working from home? Struggling to look after yourself in 2020? Ready to make a change?... Start Strong at Black Flag Barbell Club on Monday November 2nd! Train with us 3x a week for 4 weeks Patient, knowledgeable coaches Great community support In four weeks we'll teach you to love training again, help you focus your goals and set you up for success to finish 2020 strong. Send us a message now to reserve your spot!

16.01.2022 Pretty crazy to look back on where Black Flag started. Couple of racks in a garage, once we started getting busier you’d have to wait outside the garage door in between sets so everyone had enough room When we first moved to unit 14, 44 Carrington Road I sometimes wondered if I’d bitten off more than we could chew. I took all photos from a certain angle so you couldn’t see that a third of the gym was still just empty concrete warehouse... Now we’ve got a gym stuffed with some of the best equipment you could ask for and a fantastic community of training partners and friends. Since the mono arrived it’s been interesting, the gym ‘feels’ complete (for now). There’s nothing on my brain that I’m hunting for on gumtree or marketplace. We’ve got everything my 5 year old lifting toddler brain could really want in one place to get jacked and strong as fuck - the only thing you need to add is good old fashioned hard work and commitment. Never had that feeling before. I’ve caught myself a few times just looking around the gym and soaking it in. #byliftersforlifters #blackflagbarbell

15.01.2022 What are three things you're going to do this week to move you closer to your goals or set yourself up for success with your training / diet / building good habits? Coach Chris will be doing the following - Prep all my meals in advance... Get to bed on time and no screens (lookin' at you, Instagram) Bag packed and ready to go the night before What are yours? #byliftersforlifters #blackflagbarbell

13.01.2022 When the slides come off, you know they mean business. #byliftersforlifters #blackflagbarbell

13.01.2022 It's a new week! Seven days, seven 24 hour chances to make good decisions and prove that your goals are priorities. Mondays at Black Flag are usually the busiest of the week - everyone's keen to get in and earn that next bit of progress. It's a well used saying but 'we all get the same 24 hours in a day'. What are you gonna do with yours? ... #byliftersforlifters #blackflagbarbell

12.01.2022 Want to work with a physio that 'gets' strength training? Look no further - Black Flag Barbell Club will be offering physiotherapy from Wednesday the 19th of August! We'll help you get to the cause of the issue, and provide you with the tools to manage them independently. ... All physio sessions will be done at the gym, with full access to equipment for analysing and fixing technique. For more info or to book online, click the link/image below

09.01.2022 Going to that 'special place'. It's different for everyone. Some people need to get angry. Some people need to focus. Some people need to not think at all. ... What category do you put yourself in? Angry? Focused? Something else entirely? Comment your favourite hype song below (if you have one) - can always use new tunes for lifting! #byliftersforlifters #blackflagbarbell

09.01.2022 Monday-itis? Here's the always handsome Atticus after inspecting the stone loading platform to cheer you on. Get to the gym, get those gains, and make the most of this week! #byliftersforlifters... #blackflagbarbell See more

08.01.2022 It's the vibe, y'know? #byliftersforlifters #blackflagbarbell

08.01.2022 Black Flag will be closed for the holidays both this week and next (21/12/20 - 03/01/21) Members can still train with 24/7 access as normal, however there will be no staffed hours Normal staffed/coaching hours will resume from Monday the 04/01/2021... We hope everyone has an awesome and safe Christmas/New Year!

07.01.2022 Fun fact: the coaches at Black Flag know their shit Beth (rocking the orange hi vis covid marshall 2020 range) is a two time junior world champion in powerlifting. She’s also incredibly dedicated to furthering her knowledge as a coach. Vince is an exercise physiologist by day, ninja strength coach by night. An EP has the knowledge to work with populations that have a higher risk profile or special considerations when exercising (heart conditions, metabolic issues and more). ... Bonus fact: Vince and I met at uni where we were both doing sport science Chris aka this guy right here did sport science before getting his masters in physiotherapy. He’s been coaching for 10 or 11 years at this point (damn... am I old?). Three great coaches who bring three different camera lenses to view your technique, your training plan and you. Bonus round: From Wednesday the 19th of August, Black Flag will be offering physio services for strength athletes who want to sort their shit out and want to see someone who gets it. Booking info coming soon! #byliftersforlifters #blackflagbarbell #comingsoon

07.01.2022 Elbows still sore despite living on anti inflams? Back always tight after squat or deadlift day? Struggle to hit depth despite spending half your session on mobility work?... If you need some help sorting things out, why not see a physio that is also a coach and can see issues from both sides. Book online now! Move better, lift better, feel better. #byliftersforlifters #blackflagbarbell

06.01.2022 Battle rope burpees are a whole new level of suck. Just ask Luke. #byliftersforlifters #blackflagbarbell

06.01.2022 Looking to kick start 2021? Our first Start Strong program for the year begins next Monday the 11th Three sessions a week for four weeks A mix of strength training, strongman and conditioning work to keep things interesting Experienced and patient coaches to help you every session and keep you accountable... Sessions run on Monday, Wednesday and Friday at 6:30am or 6:30pm, and the program is $45 per week To reserve a spot or if you want any more info, feel free to message us on Facebook or email [email protected]

06.01.2022 How do you learn best? Some people love to discuss a concept, really drilling down into the why and the how. Some people need to see it and then emulate it, learning by doing... Some others may need a tap or physical cue to really 'get it' - tactile feedback Of course, maybe a combination of methods works best for you! Understanding how you learn is a great way to 'level up' your training process. Trying to learn via a method that doesn't quite click with you can often just end in frustration for both you and your coach! #byliftersforlifters #blackflagbarbell