Signature Methods

1. Grab a kettlebell with your right hand and adopt a slightly wider than shoulder width stance. Take hold of the kettlebell with a neutral grip (palm facing your pocket) and stand upright with the weight by your side.

2. This will be your starting position.

3. To initiate the movement, inhale and bend at your knees and hips so that your thighs are parallel to the floor. At the same time bring the kettlebell between your legs and rotate it so you have an overhand grip (palm facing behind you). You should feel as though you are pushing your hand towards the floor to emphasise the power generated in your legs.

4. Immediately after doing this, exhale and use this power to drive through your heels, thighs and hips to pull the kettlebell above your head until your arm is nearly locked out. As you do so, flip the kettlebell so that your palm is facing forward with the weight running down the back of your forearm.

5. After a brief pause, inhale and return the kettlebell along the same path back between your legs as you squat into the next repetition.

6. Repeat for the recommended amount of repetitions and swap sides.

1. Grab a barbell with a slightly wider than shoulder width over hand grip. Bend at your knees and hips (more so with your hips than knees), maintaining a straight back and allowing your arms to hang perpendicular to the floor until the bar is just below your knees. Your chest, shoulders and head should be facing forward at this point.

2. This will be your starting position.

3. Your first movement will be to drive through your heels and quads in order to start elevating the barbell. Your back should remain straight and your arms should still be perpendicular to the floor at this point.

4. Next comes the acceleration from your pelvis, you need to drive your pelvis forward when the bar gets to your mid thigh.

5. This coupled with the extension through your knee and ankle joints, will propell the barbell upward.

6. Once you have thrusted your hips forward, it is time to shrug as hard as you can in order to lift the barbell further. Flare your elbows up and outward until your body is at full extension.

7. When at full extension, aggressively squat under the bar and rotate your elbows under and in so that you can take the load on your front deltoids (shoulders) in a front squat position.

8. Continue to squat until you are comfortable to drive upward through your heels, quads and glutes.

9. Keep driving upward until you are in a standing position.

10. Once you are in a standing position, bend at your knees to generate power to press the barbell above your head until your elbows are locked out. Tip: Maintaining a straight back throughout is paramount.

11. Descend the barbell back into the starting position by reversing this movement, making sure to keep the bar close to your body throughout and maintaining good posture.

12. Repeat for the recommended amount of repetitions.

1. Grab a barbell with a slightly wider than shoulder width over hand grip. Bend at your knees and hips (more so with your hips than knees), maintaining a straight back and allowing your arms to hang perpendicular to the floor until the bar is just below your knees. Your chest, shoulders and head should be facing forward at this point.

2. This will be your starting position.

3. Your first movement will be to drive through your heels and quads in order to start elevating the barbell. Your back should remain straight and your arms should still be perpendicular to the floor at this point.

4. Next comes the acceleration from your pelvis, you need to drive your pelvis forward when the bar gets to your mid thigh. This coupled with the extension through your knee and ankle joints, will propell the barbell upward.

5. Once you have thrusted your hips forward, it is time to shrug as hard as you can in order to lift the barbell further. Flare your elbows up and outward until your body is at full extension.

6. After you have achieved full extension you need to bring the bar back along the same path into the starting position.

7. Repeat for the recommended amount of repetitions.

1. Set the height of the pins in a squat rack so that the barbell can lay across your shoulders comfortably. Next, set the safety bars at the desired height (typically waist high) so that if you fail on a rep, they will take the weight and you will be safe. Load up the barbell with the correct amount of weight on it and you are now ready to go.

2. Step underneath the bar and take the weight across your shoulders whilst maintaining a straight back and a small bend at your knees. Press through your legs to lift the bar and take a small step backwards into the middle of the rack.

3. Adopt a shoulder width stance with your toes slightly pointing outward. Maintain a straight back throughout the movement and keep your head up. This will be your starting position.
Inhale and begin to descend by bending at your knees and hips.

4. Your weight should be put predominantly through your heels as you sit back into the movement until your thighs are either parallel or just past to the floor.

5. After a brief pause, exhale and return the bar to the starting position along the same path, push through your heels with the force being driven through your quads and glutes to do so. Stand to attention with your legs fully extended, back straight and shoulders relaxed.

6. Repeat for the recommended amount of repetitions.

Load up a barbell and stand behind it with your shins gently touching the bar.
Whilst maintaining good posture (a straight back), bend at your knees and hips to lower your torso enabling you to take a shoulder width overhand grip. This grip position should be just outside of your knees and your hips should remain higher than your knees. This will be the starting position of the exercise. Tip: You can adopt an alternate grip (one overhand and one underhand) if it is more comfortable for you.
Grip the bar and initiate the movement by pressing through your heels and quads whilst simultaneously use the muscles in your back to bring your torso into a vertical position. Throughout the movement keep the bar close to your body, maintain strict form (straight back) and exhale. Once you are in a standing position you should push your chest out by pulling your shoulder blades together.
After a brief pause, descend the barbell back along the same path and inhale until you are back in the starting position.
Repeat for the recommended amount of repetitions.