Wonky to Weightlifter

Colm Buckley - Bench Press

An 8RM Personal Best for Colm during gis last Bench Press session. Most recently we have been working on proprioception (awareness of ones own body in space) and maintaining good tension within the body during lifts.

With this focus and the improvements Colm has made to his bench press position, he has increased his 8RM by 10kg within 2 sessions. It just goes to show that it's not all about how much you can lift but how you lift it.

Good form will always lead to safer, stronger lifts whilst limiting the chances of injury and imbalances.

Don't chase the weights!!! Get your form right first and the weights will follow.

Colm Buckley - 1st ever weighted back squats

Todays video shows Colm's first ever weighted barbell back squats.

Due to his alignment issues I have been holding him back from any form of weighted back squats whilst we have been working on realigning his hips and shoulders and working on fixing his side slouch.

He has been making great progress lately and as a result we are now at the stage where we can start to consider adding weight more regularly.

The first set was Colm's first ever attempt at a weighted back squat. With a little pre-set pep talk and a few cues during I pretty much let Colm feel these ones out. There were a number of points to discuss whilst we reviewed the video including his speed and control of the reps, the tightness of his upper back and his breathing and bracing to name just a few. Colm is still also working on his ankle mobility hence the plates under his heels.

Following our review of the first set Colm had a second crack...

The difference between sets is obvious! Second time around he has slowed the reps right down, taking twice as long to complete the set, he is far more aware of where he is losing tension and position during the reps and is just basically far more in control of the bar!

We still have plenty of things to fix with his squat but overall I couldn't be happier with the progress he is making. This is all down to hid dedication to the process. He never trys to progress faster than we appropriate, he completes all of his "homework" tasks outside of our sessions and always applies himself fully during training.

Colm Buckley - 1st time using the squat rack

This is Colm's first ever time using the squat rack and full size barbell!!

The bar used is a 15kg bar, we have the plates under his heels to help with range and achieving the correct squat depth.

As you can see the movement was a little unsteady but overall we were happy with what we could take away. 

The squat itself is quite a challenging movement for Colm due to his twisted hips and shoulders and the side slouch he also has. 

We are working on getting Colm into a more aligned position, using body weight movements, mobility & activation drills and stretching. He also works closely with an osteopath to help correct his posture  and we are teaching him how to breathe and brace correctly. As his ankle mobility improves we will remove the plates from under his heels.  

BUT look at that happy face!

Colm Buckley - 1st Barbell Back Squat

Colm Buckley - 1st Barbell Back Squat

Colm has been making great progress with his squats, in this video we see his first squats with a bar. 

This was quite the challenge for Colm, he found the whole movement pretty alien as he is used to moving from sitting to standing with an excessive forward lean. He has struggled to utilise his hamstrings and glutes but we are starting to get there.