Unchained Strength & Conditioning

Unchained Strength & Conditioning Unchained Strength & Conditioning offers 1 on 1, online & group training in Sydney's Northern Beaches. All enquiries email [email protected]

16/06/2026

Spend more time in positions that you suck at.

if you’ve ever struggled to get your feet where you want them, maintain leg drive, or had discomfort limiting your position then your hips may have a role to play.

These and some basic couch stretch positions are some of my go to drills before benching.

Not because they magically add kilos to the bar, but because it can help open up the hips in a position that we need access to, improve setup comfort, and make it easier to create tension from the floor up.

The more muscle mass you have the more you may need to use loaded variations for your mobility work to access these ranges you couldn’t otherwise.

F0lLoW 4 MoR3 TiP$

11/06/2026

UNF**K YOUR PULLDOWNS

One of my favourite unilateral movements more lats but often performed in a way that is leaving progress on that table.

The set up like any movement is a bit dictator of how the rest of exercise is going to go so start there.

For this specific variation we are wanting to limit body language so aim to stay fixed in that position to facilitate the best response from your lat.

Cue from elbow and armpit rather than your hand, drive shoulder away from your ear and elbow towards hip. If you don’t feel your lat after ticking all those boxes I’d be very surprised

What exercise do you want to see next ??

This goes out to both coaches and athletes.Don’t lose sight of moments like this.The moments where you stand there and r...
03/06/2026

This goes out to both coaches and athletes.

Don’t lose sight of moments like this.

The moments where you stand there and realise you’re doing something that, at one point in your life, you never thought you were capable of.

The moments where all the hard sessions, setbacks, self doubt and sacrifices somehow lead you to exactly where you are standing.

For athletes, it’s easy to become consumed by numbers, placings and outcomes.

For coaches, it’s easy to become consumed by programming, technical ex*****on and results.

And that doesn’t mean those things aren’t important and shouldn’t always strive to be better.

But this is the part that matters.

The people beside you. The team around you. The lessons learned along the way. The example being set for the next generation watching from the sidelines. All for a love of lifting weights.

Years from now, most of us won’t remember every lift we made or missed.

We’ll remember the friendships, the support, the shared struggles and the moments that reminded us we were capable of more than we thought.

Never forget.

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