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Australian Strength Coach Strength Training and Athletic Performance .

16/10/2026

Lifting heavy weights will improve your bone density.

A lot of the recommendations for “heavy weights” means above 80 percent of your max. To put it simply, that’s what you can lift for 6 reps or less.

It places a high mechanical load on the bone and signals your body to build stronger, denser bones. This is especially important for menopausal women and anyone wanting to age with strength and independence.

But, you can’t walk into the gym on day one and lift that heavy.

Even if your goal was to become the strongest powerlifter on the planet, I would never start you at 80 percent.

To lift heavy safely and effectively, you first need to:
• Learn how to lift with proper technique
• Build work capacity
• Build muscle and prepare your joints and connective tissues for higher loads

Lifting heavy is one of the best things you can do for bone health and longevity. But there is a process to earn the right to go heavy.

15/10/2026

This is a video for anyone who trains their bench press without a training partner.

The bench press starts with the unrack and I see so many people miss their bench press because they unracked incorrectly.

Check out this video where I demonstrate the strongest way to unrack a barbell and NOT hurt your shoulders or take you out of position.

Another side note that I don’t discuss in the video - I always have safety racks (face savers) set up whenever I bench press, whether I have a spotter or not and I recommend you do the same.

Use this technique next time you bench press!

You’re welcome 👊

14/10/2026

Kyle Tiger Kirvay THE strongest professional bodybuilder in the world, just squatted 440 kilograms / 970lbs in competition, and this is one of the most impressive squats I’ve ever seen!

Walked out, knee sleeves only, and sunk it ass to grass!

12 months ago, Kyle attempted this exact same weight and tore his quadriceps. 12 months later, he came back and conquered it.

Over the past year, Kyle has been working to rebuild his squat, making three small but significant technical changes.

1. Wider stance – To increase the contribution from his adductors, rather than relying so heavily on his quadriceps.
2. Flat-soled shoes – To allow greater contribution from his strong hips.
3. Controlled eccentric – To maintain muscular tension and positioning throughout the descent.

With Kyle’s bodybuilding background, his technique allows him to emphasise building his quadriceps, but when the goal is to lift the heaviest amount of weight, the objective is to distribute the demands of the squat across as many muscles possible, rather than placing so much emphasis on his quads.

But the biggest challenge wasn’t just physical. When you tear a muscle, you don’t just forget about it. Rebuilding the confidence to get back under the very weight that had injured him took a lot of work and patience too.

Congratulations Kyle on an outstanding performance and I look forward to seeing you go even heavier in the future 👊

13/10/2026

Most people are taught to “sit back” into a squat, like they’re sitting into a chair.

It’s a cue I’ve used myself for years, but it’s incomplete.

It teaches the squat as a two-dimensional movement: hips back, knees forward.

The problem is that the squat is a three-dimensional movement.

To squat deeper, we don’t just need hip flexion. We also need to open the hips.

That’s why I now prefer the cue “hips open” rather than “hips back.”

By opening the hips, we combine hip flexion with abduction, creating more space for the pelvis and allowing greater squat depth.

In this clip dinnyj🧿 demonstrates her optimal stance just outside hip width, toes slightly turned out, and initiating the movement by driving the knees out as she descends which allows her to achieve a strong, well aligned, full range of motion squat.

13/10/2026

First strength session with UFC heavyweight Brando “The Balkan Bear” Peričić

One of my favourite exercises for assessing upper body pushing strength is the bench press.

Not only is it excellent for developing strength in the push pattern, but it’s also a highly technical movement that gives me valuable information about an athlete’s mobility and coordination.

We worked up to a comfortable 140kg single, with plenty left in reserve.

Brando is a fighter, not a powerlifter, so my objective isn’t to test his absolute max strength, but to assess his abilities and identify opportunities for improvement.

One thing I noticed was that he was dropping the bar too quickly onto his chest.

This is very common.

Most people focus only on pushing the weight up, without realising how important the lowering phase is for setting up a strong press.

The analogy I use is to think of it like a bow and arrow.

The archer creates tension by pulling back the bow before releasing that stored energy explosively.

The bench press works on a similar principle.

By controlling the eccentric portion, we maintain muscular tension and create a stronger, more stable position to press from.

This doesn’t mean lowering the bar unnecessarily slowly. It means actively using your muscles to guide the weight down rather than allowing gravity to do the work.

Watch the difference when Brando makes this small adjustment. Better control, more tension and a noticeably stronger press.

Great first session with Brando. Looking forward to building on this foundation as he continues his UFC heavyweight career! 💪

12/10/2026

First strength session with UFC heavyweight Brando “The Balkan Bear” Peričić starting with some introductory assessments 👊

One of my favourite exercises for assessing upper body pushing strength is the bench press.

Not only is it excellent for developing the strength in the pushing muscles, but it’s also a highly technical movement that gives me valuable information about an athlete’s mobility, coordination and ability to create muscular tension.

Considering Brando has just come off his last fight and doesn’t do much bench pressing in his training, his technique and base level of strength was excellent.

We worked up to a respectable 140kg single, with plenty left in reserve.

Remember, Brando is a fighter, not a powerlifter. My objective isn’t to test his absolute maximum strength, but to assess his abilities and identify opportunities for improvement.

One thing I noticed was that he was dropping the bar too quickly onto his chest.

This is extremely common.

Most people focus entirely on pushing the weight up, without realising how important the lowering phase is for setting up a powerful press.

Think of it like a bow and arrow.

The archer creates tension by pulling back the bow before releasing that stored energy explosively.

The bench press works on a similar principle.

By controlling the eccentric portion, we maintain muscular tension and create a stronger, more stable position to press from.

This doesn’t mean lowering the bar unnecessarily slowly. It means actively using your muscles to guide the weight down rather than allowing gravity to do the work.

Watch the difference when Brando makes this small adjustment. Better control, more tension and a noticeably more powerful press.

Great first session with Brando. Looking forward to building on this foundation as he continues his UFC heavyweight career! 💪

10/10/2026

I don’t normally call people out on Instagram… but in this case, it’s not a person. It’s an AI-generated video, and it’s wrong.

A false grip isn’t inherently unstable or bad for your shoulders. It can actually improve your setup by stacking the bar over the forearm and helping you find a better shoulder position.

Same with elbows.

Tucking isn’t “correct.” It’s a strategy for strength and joint comfort.

Flaring isn’t “wrong.” It’s a strategy for hypertrophy. More stretch, more tension on the pec.

Different goals, different ex*****on.

These aren’t rules. They’re tools.

09/10/2026

Check out this deadlift master class that I had with 💪

He came in to record a deadlift session for YouTube and the technical cues as well as his ex*****on were too good to not reshare.

This is a fairly condensed tutorial video, but if you follow these cues for your conventional deadlift, you will do well.

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