The Engine House Gym - Ardington

The Engine House Gym - Ardington Group Training facility specialising in Kettlebell, Barbell and Circuit Training. Our services deliv

20/05/2026

The StrongFirst plank develops the essential for strength skill of “tightness.”

Here is a stronger way to plank. Compared to the traditional plank, in the SF plank the internal obliques fire twice as strong, the abs three times as strong, and the external obliques four times as strong. (Contreras)

Assume the plank position with your forearms a shoulders width apart and parallel to each other. Form fists and semi-supinate the wrists (the hammer position). Your spine and legs should form a straight line; nothing may protrude or sag. Tense your whole body, except for the face, neck, and traps, look straight down between your fists and breathe shallow with your diaphragm. Lengthen your neck and tuck your chin in slightly.

Note the differences when planking to improve one’s iron game as opposed to bodyweight strength. For the former, maintain a neutral lumbar spine, a neutral pelvis, and do not protract your shoulder blades. This “cylindrical” posture is demanded by deadlifts, swings, and many other barbell and kettlebell exercises.

When planking for bodyweight strength, the goal is to assume the hollow position: a slight posterior pelvic tilt, a straight lumbar spine (no curve), and protracted scapulae.

—
StrongFirst Certified Kettlebell Instructor Manual, 36th Edition

If you want to learn how to build strength and endurance with kettlebells - whether for yourself to improve your athletic performance, or as a coach to help your students achieve their goals faster - join the StrongFirst instructor team.

Check the dates and locations of upcoming SFG I Instructor Certifications ➡️ Click the link in bio

Fot.

Last chance. ⏳HYROX Simulation — Sunday 19th AprilIf you’ve been watching these posts thinking:“yeah… I might give that ...
17/04/2026

Last chance. ⏳

HYROX Simulation — Sunday 19th April

If you’ve been watching these posts thinking:
“yeah… I might give that a go…”

👉 This is your moment.

No more “at some point.”
No more “maybe later.”

You’ve seen what’s involved:

🏃 Runs
🛷 Sleds
🔥 Burpees
💀 Wall balls

Now it’s just a case of turning up and doing it.

💷 Solo £50 | Doubles £80
⏱️ Allocated start times

Whether you’re:
👉 training for HYROX
👉 curious about the format
👉 or just want a proper challenge

You’ll be in a room full of people doing exactly the same thing:
showing up and getting stuck in.

Spots are limited. This is your last chance to get in.

👉 Message us now to book your place 📩

HYROX tip #5: Wall balls are where dreams go to die. 🫠It’s just a squat and a throw.Repeated 100 times.What could possi...
16/04/2026

HYROX tip #5: Wall balls are where dreams go to die. 🫠

It’s just a squat and a throw.

Repeated 100 times.

What could possibly go wrong?

👉 Don’t rush the early reps — you’ll regret it by 40
👉 Find a rhythm you can actually maintain
👉 Use your legs — this is not an arms workout

And most importantly…

👉 Start counting early and don’t lose track
Because nothing breaks a person faster than
“was that 67… or 77?” 😐

This is the final test.

Stay steady. Keep moving. Finish it.

📅 HYROX Simulation — Sunday 19th April
💷 Solo £50 | Doubles £80

Message us if you want to earn your 100 properly - last chance to register! 😈📩

HYROX tip #4: Your grip will quit before you do. 🫠Farmers carry looks simple.Pick things up. Walk.Lovely.Except your fo...
13/04/2026

HYROX tip #4: Your grip will quit before you do. 🫠

Farmers carry looks simple.

Pick things up. Walk.
Lovely.

Except your forearms will start screaming halfway through and suddenly you’re negotiating with yourself like:
“just… five more steps… please…”

👉 Don’t sprint it — you’ll pay immediately
👉 Keep your shoulders set, don’t let the weights swing
👉 If you need to drop, drop smart — not dramatically

Then the lunges…

Ah. Yes. The slow collapse of your legs.

👉 Steady pace > big heroic steps
👉 Keep your chest up (no sad goblin posture)
👉 Breathe through it — don’t panic when it burns

This is where events get messy.

Stay calm. Keep moving. Accept your fate.

📅 HYROX Simulation — Sunday 19th April
💷 Solo £50 | Doubles £80

Message us if you want to experience grip betrayal first-hand 😌📩

HYROX tip #3: Burpees are a trap. 🔥They look like a sprint.They are not a sprint.Go too fast and you’ll be lying on the...
10/04/2026

HYROX tip #3: Burpees are a trap. 🔥

They look like a sprint.
They are not a sprint.

Go too fast and you’ll be lying on the floor mid-race, questioning your life choices.

👉 Find a rhythm and stick to it
👉 Step if you need to — no ego here
👉 Smooth and steady beats dramatic and dead

Then the row…

This is your chance to recover. Use it. 😌

👉 Long strokes
👉 Legs first, then pull
👉 Don’t yank it like it’s offended you

Controlled effort here = survival later.

📅 HYROX Simulation — Sunday 19th April
💷 Solo £50 | Doubles £80

Message us if you want to see how this feels in real life 📩

HYROX tip #2: The sled is a liar. 🛷It looks manageable.It is not.The mistake?Going out like you’re trying to move a car...
07/04/2026

HYROX tip #2: The sled is a liar. 🛷

It looks manageable.
It is not.

The mistake?
Going out like you’re trying to move a car off a motorway.

👉 Short, driving steps on the push
👉 Stay low — hips down, chest forward
👉 Keep it moving, don’t sprint-stop-swear-repeat

Then the pull…

👉 Lean back, use your legs
👉 Hand over hand, stay smooth
👉 Don’t turn it into a biceps competition

This is where people burn out early.

Be consistent. Be stubborn. Keep it moving.

📅 HYROX Simulation — Sunday 19th April
💷 Solo £50 | Doubles £80

Message us if you want to come argue with a sled in real life 😌📩

HYROX tip #1: Don’t win the first run. 🏃‍♂️Everyone goes out hot.Everyone regrets it.That first 1km is not a race.It’s ...
04/04/2026

HYROX tip #1: Don’t win the first run. 🏃‍♂️

Everyone goes out hot.
Everyone regrets it.

That first 1km is not a race.
It’s the start of a very long conversation with your lungs.

👉 Settle into a pace you can repeat
👉 Breathe like a normal human
👉 Leave your ego at the door

Then you hit the SkiErg…

This is where people panic. Don’t. 😅

👉 Long, steady strokes
👉 Use your legs, not just arms
👉 Let it bring your heart rate down, not up

Smooth > savage.

📅 HYROX Simulation — Sunday 19th April
💷 Solo £50 | Doubles £80

Message us if you want to test it for real.

Still thinking about the HYROX Simulation? 😏Yes, it’s April 1st.No, this is not a prank.We’re deadly serious about your ...
01/04/2026

Still thinking about the HYROX Simulation? 😏

Yes, it’s April 1st.
No, this is not a prank.
We’re deadly serious about your suffering.

📅 Sunday 19th April
💷 Solo £50 | Doubles £80

👉 try the format properly
👉 see what you’re good at
👉 find out what needs work (quickly 😅)

No need to be ready.
Just need to be up for it.

Message us if you want in.

HYROX Simulation. Sunday 19th April. 🖤💥This one’s for the people who keep saying:“Yeahhh I’d like to do a HYROX at some ...
30/03/2026

HYROX Simulation. Sunday 19th April. 🖤💥

This one’s for the people who keep saying:
“Yeahhh I’d like to do a HYROX at some point…”

Cool.
Here’s your chance to stop chatting about it and actually fling yourself at the format 😌

On Sunday 19th April we’re running a full HYROX Simulation at the gym, with allocated start times for every entry.

💷 Solo £50 | 👯 Doubles £80
Members & non-members welcome, limited slots!

You’ll be taking on:
🏃 1km run
🎿 1000m SkiErg
🏃 1km run
🛷 50m sled push
🏃 1km run
🔥 80m burpee broad jumps
🏃 1km run
🚣 1000m row
🏃 1km run
💪 200m farmers carry
🏃 1km run
🎒 100m sandbag lunges
🏃 1km run
🎯 100 wall balls

So yes, it’s a bit disgusting.
But in a productive, character-building sort of way 😈

Perfect for anyone:
✅ training for HYROX
✅ thinking about entering one
✅ or just wanting a proper challenge with a room full of other people making equally questionable choices

Strong effort. Good people. Zero fluff.
Exactly how we like it. 🫡

Drop us a message or speak to the team to book your slot 📩

Address

The Close, Ardington
Wantage
OX128PT

Opening Hours

Monday 6am - 9pm
Tuesday 6:15am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 6am - 6pm
Sunday 6am - 6pm

Telephone

+441235832681

Website

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