The Barbell Base

One of the more common mistakes we see in squats is people trying to keep the chest up & avoid tipping forwards.

SOME people can maintain that upright position, but if you’ve got longer femurs in relation to your torso, it might not be on the cards for you (without using tools like wedges).

What’s way more important than the angle of your torso, is maintaining a neutral spine position with a strong brace.

Most people don’t have a “weak squat”…
they just don’t know what they’re trying to train.

Quad dominant squat:
More upright torso
Knees forward
→ lights up the quads

Glute dominant squat:
More forward lean
Hips back
Shins more vertical
→ loads the glutes

Neither is “better.”
They just train different things.

If your goal is stronger legs, better knees, or building your glutes…
you should be using both… intentionally.

Most people just squat the same way every time and hope for the best.

That’s not training. That’s guessing.

Want help dialing this in? DM to book a free consultation & movement assessment with us

Deadlifts vs RDLs — what’s the difference?

Both are powerful lifts, but they hit the body differently.

Conventional Deadlifts
Start from the floor.
You’re using a mix of glutes, hamstrings, quads, lats, and your entire posterior chain to lift heavy.
It’s a great full-body strength movement.

Romanian Deadlifts (RDLs)
Start from standing.
The knees stay soft but don’t bend much.
It’s a hip hinge movement that puts more emphasis on hamstrings and glutes with less quad involvement.

So which should you do?
Both.
RDLs build the posterior chain and help focus on the hinging movement.

Conventional deadlifts build strength, power, and total-body coordination.

Same workout. Two different goals.
Two completely different results because of NUTRITION, not the training.

Here’s the thing most people don’t realise:

You don’t need a “fat-loss workout” and a completely different “muscle-building workout.”

If your goal is fat loss → you need a calorie deficit.
If your goal is muscle building → you need maintenance or a slight surplus.

Both goals still need:
• Progressive overload
• Strength training
• Good technique
• Consistency
• Enough protein
• Rest & recovery

So don’t overcomplicate it.

It’s not about switching to a “fat burning workout” or doing 1000 reps of random exercises it’s about aligning your nutrition with your training.

Lift weights.
Eat for your goal.
Stay consistent.
That’s the secret 🤫

I think we left a few on the table.

Monday night was a vibe