Uplift Boulder

Why are we only doing sets of 3 and 4 on Barbell Bench Press and Back Squat right now? 🤔

Because sometimes the best way to get stronger at one thing is to get stronger at something closely related!

Our benchmark lifts this cycle are:
✅ 5RM Pushup
✅ 5RM Zercher Squat

And while we'll absolutely be practicing those movements directly, some of the biggest strength gains often come from improving the foundational patterns underneath them

For the Pushup, that's pressing strength (i.e. Barbell Bench Press)

For the Zercher Squat, that's lower body strength, trunk strength, and confidence under load (i.e. Barbell Back Squat)

By keeping the reps low and the loads heavier, we're prioritizing pure strength development — giving ourselves the best opportunity to improve the qualities that drive those benchmark lifts

Plus, let's be honest...

Nobody wants to spend THAT much time doing Zercher Squats

Most people finish a workout and call it a day⁠
⁠
Rory finishes a workout, walks over to a coach nearly 40 years younger than him, challenges him to a Pull Up ladder, and wins⁠
⁠
Rory had already completed his workout⁠
⁠
Coach Cam was completely fresh⁠
⁠
The challenge:⁠
1 Pull Up each⁠
2 Pull Ups each⁠
3 Pull Ups each⁠
4 Pull Ups each⁠
5 Pull Ups each...⁠
⁠
Rory made it all the way through 5⁠
⁠
Cam did not⁠
⁠
To be fair, hanging from a Pull Up bar while accumulating that many reps gets surprisingly spicy⁠
⁠
To ALSO be fair, Rory doesn't care about things like fatigue, age, or what should theoretically be possible⁠
⁠
At this point, none of us are really surprised anymore. And you shouldn't be either⁠
⁠
The man simply refuses to act his age⁠
⁠
And honestly, we will continue to both applaud and encourage it ⁠
⁠
***OnlyRoryDoes

The Offset Landmine Goblet Squat is a simple way to make a familiar movement a bit more demanding

Mechanically, it’s still a Goblet Squat:
• Sit down between the hips
• Stay stacked through the torso
• Drive through the feet
• Own the bottom position

But because the load is offset, your body now has to resist twisting and turning away from the load

That means:
🔥 More oblique involvement
🔥 More trunk stability demand
🔥 More awareness/control through the squat
🔥 Better ability to create and maintain position under asymmetrical load

Instead of just moving weight, you’re learning to control force and stay organized while the squat tries to pull you out of position

In Elevated Strength this month, we'll be incorporating heavy Bench Press iso holds using 100–120% of someone’s working weight 👀

The goal?
👉 Build confidence handling heavier loads
👉 Improve positional stability and tension
👉 Potentially break through plateaus by exposing the nervous system to heavier weights *without* actually pressing them

Sometimes getting stronger isn’t just about your muscles — it’s about teaching your body what it’s capable of handling

Big shoutout to Kit 💛

As part of our Longevity series, we asked some of the incredible women in these classes about their experience at Uplift — and Kit had a lot to say (check out our website in the near future for more) 😊

She spoke about the camaraderie, the laughter, and the sense of community that keeps her coming back week after week

She also shared how strength training has completely changed what she feels capable of doing — including things she never thought she’d be able to do again, like push ups and hanging from a bar without shoulder pain

More than anything, Kit talked about how much fun she’s had this past year and how meaningful these classes have been for her

We’re really proud of the environment these women have helped create, and we’re even more grateful to have people like Kit as part of it 💪

Stay tuned for more testimonials in the near future — we have several other women we’re planing to highlight as well 😁

We’re back with what is everyone’s new favorite series:

Teaching Devin Gen Z slang 🤝

In today’s episode:
👉 Devin becomes significantly more confident
👉 An actual Gen Z’er quietly informs him he’s wrong
👉 Alissa laughs the entire time

Let us know if you want to see a third installment!

TRX face pulls are a great way to build upper back and rotator cuff strength...IF you’re doing them well

A common mistake is turning this into a curl or some sort of row hybrid. When that happens, we lose what makes this movement valuable in the first place

Here's the key:
👉 Think about creating rotation through the shoulder and finishing with your arms in a strong, stable (90 degree) position

Note:
👉 Your upper back and shoulders should be doing the work — NOT your biceps

Control the movement, own the end position, and take your time!

Like most things we do, it’s less about the exercise itself and more about how you execute it

Do you feel the front of your shoulder working during DB Rows?

That usually means your upper back and lats aren’t doing their job effectively. Here are a few common reasons why:
👉 Shoulder rolling forward
👉 Not letting the shoulder blade move
👉 Pulling mostly with your bicep
👉 Keeping the weight too close to your rib cage

✅ The quick fix: puff your chest out and let your elbow flare slightly as you row

This subtle adjustment allows your upper back and lats to work harder so the movement actually hits the muscles you want!

Bonus tip: allow your shoulder blade to move! Retract it at the top of every single rep - don’t keep it locked down or fixed in place

Try these cues the next time that you row and feel the difference 🙌