Hammer Lifting in Holland Park, Queensland, Australia | Gym/Physical fitness centre
Hammer Lifting
Locality: Holland Park, Queensland, Australia
Reviews
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24.01.2022 Full body power and speed session. Here Kat is working on her speed off the blocks with front squats! Rack deadlifts and sumo deadlifts, increasing the amount of power we can produce for each lift. Front squats 6x3 @ 60/65kg Rack deadlifts ... 6x3 @ 70-75kg Incline dumbbell bench press 3x10 @ 10kg Sumo deadlifts 3x10 @ 60kg See more
21.01.2022 Hammer Lifting is not about stroking your ego, we use 20+ years of expertise and experience to deliver elite level strength and conditioning at a price that wont break the bank. We focus on 6 core values that set us apart from the competition. - Elite Education - Safe Lifting - Advanced programming ... - Tailor results for the client - Knowledge is power - Out of the box variations and unique approaches Regardless of your lifting experience we back ourselves to be able to take your performance to the next level. Whilst emphasising on safety, we use elite programs to push every client the limit to reach their maximum potential. Along side the programs we use video analysis and an abstract approach to educate each client on their lifts. Dont let ego break your back, or deadlifts be the bane of your existence. Take the HAMMER challenge today!!
19.01.2022 This is one of Toms clients Rencia. She is working through a pretty tough superset of 5x5 ramping pause squats and ramping conventional deadlifts. Rencia suffered an ACL tear a couple of years ago but after working on her lift stability and functional range weve been able to get her 1RMs for both squat and deadlift above 100kg! Deadlift 5x5 @ 80,85,90,95,100kg Squat 5x5 @ 60,62.5,65,67.5,70kg
17.01.2022 Tom is transitioning from a classic progressive overload into a greater strength volume focus performing a 5x5, 3x3 and a 2x1 before switching into his back offs. Bench warm up 60kg 5x5 @ 120kg 3x3 @ 130kg... 2x1 @ 140kg + Pendlay Rows 5x5 ramp 60-100kg Cable flys 4x12 @ 25kg plates Dips 4x max out (10,10,9,8) Lat pull down 4 x 3 drop, drop sets ( 20 reps) 140-80kg See more
16.01.2022 Are you wanting to learn how to incorporate these techniques into your workout? Contact Hammer Lifting today to book in your free consult session. Band squat 5x3 @ 80,100,100,120,120kg Seated box jump 5x4 @ b.w Band Romanian deadlift 5x4 @ 70,80,80,90,90kg Nordic hamstring negatives 5x6 @ b.w... Lunge into high knee 4x10 each leg @ 20kg Band single leg sprinters start 4x10 @ b.w See more
15.01.2022 Kats program has changed according to her goals; she is participating in the spartan obstacle course in the end of the month. Youll notice that her training has shifted temporarily from merely a strength/power program to a higher intensity/endurance program. She can pull some really funny faces!! 10 box jumps 10 kettlebell sumo deadlift into burpee 32kg 20 rope slams sitting down... 10 Spider-Man push ups 200m run 30 sec chin up hold 30 sec wall sit with 20kg ball 30 sec overhead static hold snatch with 6kg dumbbells 30 sec twisting plank 200m row. *as many rounds in 30mins. See more
14.01.2022 Kat is working on increasing her Deadlift speed and power by using resistance bands and quick dynamic movements to ensure correct execution for future lifts. Speed Deadlifts 4x3 @ 50kg Cable pull throughs (thrusters) 4 x 20 @ 6plates Dumbbell Snatch 3 x 5 each arm @ 15kg Dumbbell Goblet Squat 3 x 20 @ 22.5kg
10.01.2022 Steve, Jordan’s client is working on increasing his 1RM on his bench press. Today’s session involves pin load bench press and medicine ball stability push ups. One area we are working on strengthening with Steve is his sticking point, which for him is on the upward movement where the bar isn’t moving due to muscle fatigue. By doing pin load it will enable him to push through the barrier and improve his lift. Pin load bench press 4x3 @ 60,75,85,85 kg Medicine ball stability push up 4x10 each side with 1 sec pause.
08.01.2022 This week Jordan is using power bands in his program to increase his speed, core stability and muscle activation along with dynamic power movements to improve his overall conditioning. The power bands apply minimal tension on the lowering down phase, but on the upward movement create a great deal of resistance to which his speed, core stability and muscle activation are put to the test. Resistance band bench press 4x3 @ 60,80,90,100kg Medicine ball alternate push up 4x10 @ B....W Resistance band Pendlay rows 4x3 @ 50,50,60,60kg Inverted row 4x10 @ B.W Band military press(kettlebell4x5 @ 40,50,55,60kg Dumbbell push press (single arm) 4x6 @30kg See more
08.01.2022 Alba, one of Jordan’s clients, is currently on a strength program to increase her 1RM deadlift. Here we see day 1 of 4 of Alba’s strength program (conventional 5x5). In the video you can see the conventional deadlifts were done before paused reps to identify any weaknesses of her initial pull from the floor; followed by paused reps to improve the speed of the lift. Deadlift 5x5 @40,50,60,65,65kg Paused reps 3x4 @65,60,50kg
07.01.2022 Kat’s program has changed according to her goals; she is participating in the spartan obstacle course in the end of the month. You’ll notice that her training has shifted temporarily from merely a strength/power program to a higher intensity/endurance program. She can pull some really funny faces!! 10 box jumps 10 kettlebell sumo deadlift into burpee 32kg 20 rope slams sitting down... 10 Spider-Man push ups 200m run 30 sec chin up hold 30 sec wall sit with 20kg ball 30 sec overhead static hold snatch with 6kg dumbbells 30 sec twisting plank 200m row. *as many rounds in 30mins. See more
06.01.2022 Pre-exhaust(fatigue) leg day. This is one of Jordan’s more intense sessions but by far one of his most rewarding. Shocking the muscles with an isolation exercise before finishing off with a compound movement. Focusing on correct activation to maximise the synergist movement. Leg extension 5x20 @ plates 5,6,7,8,9 Seated hamstring curl... 5x20 @ plates 4,5,6,6,6 Back squat 5x5,4,4,3,3 @ 100,120,140,160,160kg Dumbbell Romanians 5x10,10,8,8,8 Single leg press 2x10 @ 100kg Bulgarian split squat 2x 10 each leg @ 22.5kg See more
02.01.2022 This is one of Tom’s clients Rencia. She is working through a pretty tough superset of 5x5 ramping pause squats and ramping conventional deadlifts. Rencia suffered an ACL tear a couple of years ago but after working on her lift stability and functional range we’ve been able to get her 1RMs for both squat and deadlift above 100kg! Deadlift 5x5 @ 80,85,90,95,100kg Squat 5x5 @ 60,62.5,65,67.5,70kg
01.01.2022 Alba, one of Jordans clients, is currently on a strength program to increase her 1RM deadlift. Here we see day 1 of 4 of Albas strength program (conventional 5x5). In the video you can see the conventional deadlifts were done before paused reps to identify any weaknesses of her initial pull from the floor; followed by paused reps to improve the speed of the lift. Deadlift 5x5 @40,50,60,65,65kg Paused reps 3x4 @65,60,50kg
01.01.2022 Pre-exhaust(fatigue) leg day. This is one of Jordans more intense sessions but by far one of his most rewarding. Shocking the muscles with an isolation exercise before finishing off with a compound movement. Focusing on correct activation to maximise the synergist movement. Leg extension 5x20 @ plates 5,6,7,8,9 Seated hamstring curl... 5x20 @ plates 4,5,6,6,6 Back squat 5x5,4,4,3,3 @ 100,120,140,160,160kg Dumbbell Romanians 5x10,10,8,8,8 Single leg press 2x10 @ 100kg Bulgarian split squat 2x 10 each leg @ 22.5kg See more
01.01.2022 Steve, Jordans client is working on increasing his 1RM on his bench press. Todays session involves pin load bench press and medicine ball stability push ups. One area we are working on strengthening with Steve is his sticking point, which for him is on the upward movement where the bar isnt moving due to muscle fatigue. By doing pin load it will enable him to push through the barrier and improve his lift. Pin load bench press 4x3 @ 60,75,85,85 kg Medicine ball stability push up 4x10 each side with 1 sec pause.
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