Iron Tribe Weightlifting Club in Carrum Downs, Victoria, Australia | Gym/Physical fitness centre

Iron Tribe Weightlifting Club

Locality: Carrum Downs, Victoria, Australia

Phone: +61 433 367 072

Address: 6/9 Yazaki Way 3201 Carrum Downs, VIC, Australia

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

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25.01.2022 Been having fun creating some youtube videos through isolation! Did a technical breakdown of one of the strongest in our sport! If you like the video please feel free to share with a friend and subscribe! ... https://www.youtube.com/watch?v=pUyJGwoqGms

25.01.2022 Next, we have Mami! Daughter to Bertya and mother to Chloe and Ezekial. Mami has returned to training 12 months ago after the birth of her son Ezekial. This is Mami's second novice competition, the first one nerves got the better of her in the snatch. Mami DID NOT let that happen this time. ... Mami went 5/6 hitting 42/56 Being a working mum and finding time for training is never easy but Mami has made some great strides over the last few months. It can be hard in the middle of training, we often forget to look back at how far we have come. Looking back at what Mami has accomplished is something to be very proud of. We know we are very proud.

24.01.2022 Next up we have Mumma bear, Kat! Kat was umming and ahhing about doing this competition. This was Kat's first competition on the platform since winning the 2019 national championships, which adds a bit of pressure personally for some athletes. This was also Kat's first competition since giving birth to her beautiful daughter Mattea, something else that adds even more stress and doubt! Although she had a million reasons not to do it, and even if you asked her 5 minutes befor...e if she was going to compete, she may have said no, she still competed. Midway through the session if you looked over at the Iron Tribe corner you would have seen Kat breastfeeding Mattea as she warmed up her Clean and jerks. It was probably one of the most amazingly athletic, mumma bear things I have ever seen. The coaches and athletes who saw were amazed. Kat went 5/6 going 66/75 Although these numbers are not where she would like to be, stepping back on the platform to prove that she can still do it is such a great step in the right direction. It is tough for all of the mums out there trying to find themselves post-birth. The priority always falls towards the babe and the family. This one was for all the mums.

22.01.2022 Next up we have Kate! Kate came into the competition with two goals, the first was to qualify for the Australian Open and the second was to build confidence and consistency on the platform. This was Kate's best competition to date! going 5/6 and hitting 56/72. ... Every competition Kate does we find another gear and build a bit more confidence, I truly believe she is moments away from a big breakthrough in her lifting. Kate trains mainly on her own in her garage which is probably the toughest way you can train. There is no one hyping you up, no smiling faces, just you, the bar, and the plates. Kate has some big goals in weightlifting and life and we look forward to supporting her chase those goals. See more

22.01.2022 New video is live on YouTube! If you'd like to learn about when, or if, you should be using a belt, click the link in the comments!

22.01.2022 Clean plates for the win Been amazing having everyone back In The gym! Everyone has come together amazingly to help during iso, and now after with our cleaning protocols.

21.01.2022 From never touching a barbell to feeling confident to train on your own. We love helping people learn how to lift, we love even more doing so in a team environment. It really is the best fun!

20.01.2022 This is not a stat I’m proud of. Now, granted this is on my phone and it’s not always on me. But it’s on me a lot. I have moved less in iso than I ever have.... This had lead to a bit of the iso bulge, motivation slowing for no apparent reason, spending more time eating and being in front of a screen more. Now steps are only a small piece of the puzzle, but movement is key to life. Increased movement helps with exercise recovery, better mental health and increased energy expenditure. This also means increased energy, better food choices, better results inside the gym and hopefully for some, better sleep. This is something I plan to fix, Im not going to set a target yet but I do plan on saying yes more when Tracy’s takes Scarlett for a walk and Taking my basketball down the court to shoot more (by more I mean start). I know for me, I’ll then make better food choices and the increase my energy which will keep pushing me forward. It doesn’t always need to be fancy, these simple steps will make a huge difference. Keep it simple and manageable, especially as we come out of iso. Don’t dive head first into drastic measures, you’ll just end up back where you are now.

19.01.2022 The set position Stand over the bar with the barbell just over the ball of the foot Bend down to grab the bar, pulling yourself into position without moving the bar... For most, the bar will be in mine with the lats and the hips will be at or just above the knees. Balance will be midfoot and the legs will be loaded. Simple but practice makes perfect. Find your balance @ Iron Tribe

19.01.2022 Jump forward in the snatch? Try these fixes!

18.01.2022 These people This community More than just a weightlifting club... We are family

17.01.2022 How do you stay motivated? Step 1 - Find a crew Step 2 - Set a goal Step 3 - Show up... Step 4 - Work hard Step 5 - Reflect! Reflection is key, sometimes we work so hard on one thing for so long that we forget to lift our head and look back at how far we have come. Be it weight on the bar, how well you are moving or all the things you have managed to accomplish outside of the gym while still maintaining your health.

17.01.2022 Who else is hanging for the return of the gym? Its been a tough ride for all but were getting closer and closer. Soon will be back in the gym foot fiving and yelling support ... Im proud of all of our tribe members for how theyve gone training from home. Im am excited to be back on the floor with everyone Hang in there guys!

16.01.2022 One year ago!! @controlledchaosweightlifting

15.01.2022 Here are my 7 tips on training alone: 1. Get a great playlist. Everybody knows it puts 5kgs on your lifts. 2. Do a proper warmup! Dont skip out on this just because Coach isnt watching. We know everythinnngggggg. This is more important than you might think. Drill your movements. Move with intent. ... 3. Remember why you started - Finding motivation in a pandemic can be extremely hard. Remember that we know PRs dont come every week. Trust the process, enjoy the process. Take the good with the bad. 4. If its a crappy lifting day lean into it and remember that even if its feeling heavy and you cant hit the numbers you wanted to, that youre getting stronger mentally which is just as important as physical strength. 5. Try and make each rep better than the last. If youre limited on weights etc, aim to make each rep technically better than the last one. Aim for that feeling where you know your Coach would say Yep, thats the one. 6. Try to train at the same time each day. Keep it consistent. Build routine. 7. Keep in contact with your gym mates and Coach. Help each other find one another accountable. Coach Grace

15.01.2022 Simple tips Learn to control your breathing and bracing. Then look to Increase your strength through a greater range of motion.... Slowly progress the exercises to match where your strength is.

15.01.2022 Need speed under the bar? The hang snatch is your new best friend. Keep the percentages where you feel fast under and solid in the catch.

15.01.2022 The first time hitting yellows! A well deserved celebration!

14.01.2022 Motivation, You have everything you need. It isnt something you have. Motivation is something you get, from yourself, automatically, from feeling good about achieving small success What ever the goal, set up small achievable wins.... Want to train for 60 minutes? Start with 5. Want better technique? Move slower Want to lose 10kgs? start with 1kg It is all in your hands, you just need to build momentum. We believe in you.

14.01.2022 Next up we have Ryan! Ryan is a member of Valor and lifts with us remotely! Ryan has made great progress over the ISO period not just putting together a big total but also with his technique! I feel like this is only the beginning for Ryan and look forward to seeing his total grow over the coming years!

14.01.2022 Tracy has literally been with the Tribe since day 1 In fact, you could say the tribe was inspired by Tracy That is because Tracy is my fiance, and is the reason I left my old career 7 years ago to help people... Had I never had met Tracy, we would not be where we are today Have a listen to Tracy's story and see if it sounds familiar! If you have never really liked training but would like to learn what the tribe is about, visit our website to sign up to a Free On-Ramp to learn more! Coach Chris

14.01.2022 Sun is out more each day Restrictions are slowly easing We are almost home!

12.01.2022 Tough time right now for so many people Focus on what you can Dont stop yourself from setting goals... Choose something and go for it Taking a chance is better than what if Not taking the chance is where we fail Coach @gracemac_remedialtherapist making a 57kg snatch look easy and like poetry in motion

12.01.2022 3 things you mate not know about Iron Tribe! This video was created 12 months ago and still rings true today. We have an amazing community of supportive people who enjoy coming together to lift some weight and throwdown!

12.01.2022 I miss everyone this much Remember to reach out to a friend everyday, if not for you, for them

11.01.2022 Technique work does not exist in a percent range. You are always refining technique. Its not like you are going in some days and throwing it all out the window.... You have heavier and lighter days. Although we use a percentage range of what is ideal, it may not be optimal. If you go in on a heavy day and 75% is all you can maintain with acceptable technique, then 75% is your heavy. Even if the program calls for 80%+ It does not work the other way though. If on a light day you have a maximum percent, your goal should be to stick to that weight. Light days are designed for recovery as much as technique. Remember, youre always refining technique. Dont try to use the excuse of just working on technique when you are going heavy. Looking for sweet spots in ideal ratios and percent ranges you will miss the forest through the trees. Work hard, be consistent and do it for a long time!

10.01.2022 Who misses that feeling of lifting with friends?

09.01.2022 Controlled aggression. In a sport where throwing large amounts of weight over our heads is the aim of the game, learning how to be aggressive is a pretty important thing to learn. I dont use the word aggressive meaning angry, but learning how to focus our energy into getting 1 thing done. Getting that barbell above your head. Committing 100% to the lift and not second-guessing yourself. ... Learning how to find that extra bit of drive or force to Jerk the weight when it feels like its crushing you. Unfortunately, when were still learning, being fast and aggressive can come at the cost of good technique in order to get that thing up there. So how do we combine both? Drill, Drill, Drill. Drill those movement patterns until they are second nature until you dont need to think about them anymore. Its like driving a manual car. At first, theres so much to think about, and then after a while, we dont even think about it, we just drive. Once we can rely on our muscle memory, then we start practicing our aggression. Punching ourselves under the barbell in the jerk or pulling that snatch just high enough so we can pull ourselves under it. I would always suggest having control over the barbell before trying to be aggressive just for the sake of a PR. I like to pick one technical cue, eg: straight dip, and 1 aggressive cue, eg: Drive hard. I find this helps to keep our technique in check whilst allowing us to focus on being aggressive. Coach Grace

08.01.2022 3 lessons everyone needs - in order to keep improving you need to chase great movement and strength. Sometimes in a sport that rewards great movement, we forget we need to keep getting stronger too. - your gains wont disappear overnight. Weve all been there where training has taken a backseat for a period. Its normal and can be expected, dont worry, find some consistency and before you know it you will be back better than before. Sometimes the breaks are great mental refr...eshers as much as physical. - Nutrition is key for recovery and body composition goals. We dont have to know everything but learning the big rocks over time help you take ownership of your training and body. Bonus one Appreciate what your body can do, there could come a point where you can no longer do what you once could do every day. Nothing is perfect and the value comes in the journey, not the destination.

08.01.2022 Correcting the snatch and the clean can be an over complicated process. When you know what to look for and follow a system, it makes watching an explosive lift easier to correct. It takes time, but after awhile you can tell how good a lift is by the ring of a bar and the footwork. ... Here are our steps for correcting a lift from the floor to the power position. Understanding that the start is the most important part and flowing from there is a Great place to start!

07.01.2022 Test weeks are fun! They highlight to us what has been working well and what needs work. When analysing your progress over the last few months always look at what is happening outside the gym, as much as inside.... How has your sleep and nutrition been? How has your work been? Have you enjoyed this training block? Did you do all your accessories Use all the information, learn what worked and then repeat and refine the process. There are no special programs, just people putting in consistent work for a long time to achieve amazing results.

07.01.2022 Technique work does not exist in a percent range. You are always refining technique. It’s not like you are going in some days and throwing it all out the window.... You have heavier and lighter days. Although we use a percentage range of what is ideal, it may not be optimal. If you go in on a heavy day and 75% is all you can maintain with acceptable technique, then 75% is your heavy. Even if the program calls for 80%+ It does not work the other way though. If on a light day you have a maximum percent, your goal should be to stick to that weight. Light days are designed for recovery as much as technique. Remember, you’re always refining technique. Don’t try to use the excuse of just working on technique when you are going heavy. Looking for sweet spots in ideal ratios and percent ranges you will miss the forest through the trees. Work hard, be consistent and do it for a long time!

06.01.2022 3 tips to on creating tension: Take slack out of the bar by turning our lats on - think shoulder blades into back pockets. Brace! Try and create as much intra-abdominal pressure as you can by pushing out 360 around the abdomen. - if you dont know what i mean, check out our video on bracing. Push through the floor with your full foot. Dont let the barbell pull you forward onto your toes or back onto your heels. ... Bonus tip! You dont want to hear the clanking of the plates against the barbell when you begin your lift. If youve taken the slack out of the bar correctly, this should be pretty quiet.

06.01.2022 The hookgrip! Love it or hate it, it will help your snatch and CJ more! Two areas to focus on:... 1. Dont death grip the bar 2. Relax through upper arms See more

06.01.2022 A quick tip for pushing off the floor! Make sure the bar comes back into you! If it goes forward, it doesnt matter what happens next because you will need to fix the start!

06.01.2022 Throwback to being allowed to train in a gym! Mackie has smashed his training and came in to smash PBs everywhere. Here he is smashing a PB power snatch at 60kgs. Looking to smashing 80/110 this year and work towards the 200 total!

06.01.2022 How low can you go! @msjen_jens back hitting full depth comfortably!

05.01.2022 The moment before the lift Youve done everything you can Its time to perform ... What are you thinking as you approach the bar?

05.01.2022 One of the most improved this whole isolation has to be without a doubt Anna! Handling old PBs for reps and as much as she hates me pushing her weights up she does do it. Great work Anna

05.01.2022 The positions in weightlifting! The 1ST pull - Arguably the most important, get this first section wrong and it sets you up for a tough road ahead. Get it right, and it loads the right musculature to explode. 2nd Pull - this is where the power comes from, it doesnt matter how slow the first pull is if you have a great second pull. ... Transition - From finishing tall to receiving the bar, in the snatch, low is important. In the clean timing is imperative, make a mistake hear and an easy weight feels like the world is coming down on you. Recovery - the better the transition the easier this can be. Stay strong and use your legs! Look out for a more in depth breakdown of each position coming this week!

04.01.2022 Jerk tips - Back foot first! By getting the back foot to hit first it allows our front foot enough time to reach forward. This keeps our hips in a strong position under our shoulders, under the barbell. ... If the front foot hits early, it shoots the back leg really far back and can often lead to the bar being lost forward. This tip can take some time to adjust to. Our recommendation is to practice with sets of 5 with a barbell and then build up to a weight where you can hit 4/5 reps perfectly.

04.01.2022 My favourite part about seeing our members get stronger We have guys who have been in pain for years who assumed that was normal, now they feel better than they did ten years ago We have mums (and grand mums) who are literally the strongest they have ever been and can do things most women don’t believe they ever could... We have women who continue to surprise themselves with what they are capable of when they have the support of an amazing crew around them As we age the hardest thing for us to maintain is our strength and muscle By setting up a great foundation now, it can carry you into your later years with good habits and a strong base to build from

03.01.2022 Struggle with speed under the bar? The snatch drop is a great exercise to help with timing and speed. Heavy weights are not needed as the aim is pure speed. ... I suggest either warming up with sets of 3 before your snatch work. Or finishing a session for more practice

03.01.2022 Ahh the competition platform! Such a great place to be Bring on the competition season of 2021

02.01.2022 Do you scrape your shins with the Barbell in your Snatch or C&J? This can usually be due to 2 reasons: 1. Shoulders start behind the bar. If they start behind, this can cause us to scrape the bar along our shins in order to get around the knees. If you dont have access to a weightlifting coach, try setting up a camera side on and see where the shoulders start. If they start behind the barbell, Try bringing the hips up a little and starting with your armpit over the bar. Th...ink about pushing the floor away with your full foot. The knees should come back and Barbell should travel straight up and slightly in towards you as opposed to looping around the knees. 2. You start your 2nd pull too early. Think about staying over the bar and being patient until you get to just above the knee. Again, you can set up a camera to see if you start pulling the shoulders back too early. This can happen every now and then, but if you notice it all the time its probably a good idea to try and fix it, your shins will thank you. Coach Grace

02.01.2022 Our favourite tips for the clean! Chest up Push the world away Long arms ... Finish tall! Pick one and nail it then move onto the next one!

02.01.2022 Our suggestions for jerk footwork - Take your time - hit back foot first - reach with the front foot - take your time!... If you cant do it with 40kgs, go down to a weight where you can feel the timing. Going slow now will set you up for success later!

01.01.2022 It’s been a hell of a year Iron tribe wouldn’t be where it is without its amazing members I wouldn’t be where I am if it wasn’t for our amazing members... As tough as it’s been at moments, it’s been amazing to be able to feel so much love Thank you all, looking forward to a fantastic 2021

01.01.2022 Have trouble staying over the bar? The below the knee snatch is a great exercise for strengthening your position and building consistency!