Rumble lifestyle & fitness center

17/11/2025

We show up as instructors, but we never stop being students.
Just finished the SFG I with Master Instructor Shaun Cairns in Dubai, hosted by .alsayegh ,now heading back to Lebanon for the SFG II@rumblelfc

Thank you to everyone who assisted .hardstyle .nihal.rashed . Your support made the course run smoothly.
And to all the attendees, thank you for your effort and commitment, and welcome to the StrongFirst community.

29/10/2025

FIND YOUR STRENGTH AND FLOW

Join our 3 hour Macebell class on Dec 6th
Where movement meets mindfulness.
4–7 PM
Led by Macebell Certified Instructor.
DM for details & registration

23/10/2025

Coaching tip

Using a cable machine for one-arm or one-arm-one-leg push variations offers several key advantages:

1- Adjustable load: The cable helps offload part of your body weight so you can build strength through the full range.

2- Rotational control: It provides feedback against unwanted rotation by feeding the error.
improving core stability and motor control.

3- Consistent resistance: Unlike elastic bands, the cable keeps the resistance constant throughout the movement.

4- Progress tracking: Simply reduce assistance over time to monitor measurable improvements.

A smart, controlled way to develop unilateral pushing strength and anti-rotation stability.

Tip by Marina El Haybeh StrongFirst Elite instructor.

10/11/2024

: The Half Kneeling Bent Press

Sometimes the best way to teach something is not to teach it.

The bent press is sometimes one of those things. A good bent press requires a high level of hip and t-spine mobility with great shoulder stability and “core” support. It is a unique lift in today’s gym culture, in particular, and most students were unaware of the lift prior to their StrongFirst experience. Therefore, it can be a challenging lift to teach and to learn. So, don’t teach it…rather, build it—one step at a time.

Our SFG II StrongFirst Kettlebell Instructor Certification progression:

–Bent Arm Bar
-Open Half Kneeling Windmill to the Elbow
-“Give and Take” Press
-Half Kneeling Bent Press

After practice of the half kneeling windmill series and half kneeling bent press series, the transition to the full standing bent press will be more easily achieved if it doesn’t transfer immediately to the desired skill of the bent press.

Text: Brett Jones , Director of Education

Demo: Shaun Cairns, StrongFirst Certified Master Instructor, the original “Beast Tamer”, StrongFirst South Africa

Photo: StrongFirst Italy


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05/09/2024

On Aug 15, 2024, I won 1st place in the 66 kg Open class at the Lebanese Powerlifting Championship. 🇱🇧🥇

My lifts:
Squat: 135 ✅ | 145 ✅ | 155 ✅
Bench: 95 ✅ | 100 ❌ | 100 ❌
Deadlift: 195 ✅ | 210 ❌ | 210 ✅
Total: 460 kg

Did I expect to win? F**k no! I was injured, so my total was down at least 15 kg from what I expected. I just hoped for a medal. But my only opponent didn’t show up. Disappointed? A bit. But then my coach and I decided to compete against last year’s Lebanese totals from the Arab Cup—and we matched them. Oh, and I was the second (or 3rd) oldest at 34 years old among 40+ athletes in my session. So yeah, we took the title, and now we gotta defend it. 🥇🇱🇧

I started training for powerlifting 8 months ago, while running .lb pop-ups and working as a chef menu consultant. It’s been a rewarding journey discovering myself as an athlete—building strength I never thought I had and witnessing my body adapt so well (from 70 kg to 64.5 kg). Add a hip injury, COVID, osteoarthritis, and the fu**ed up s**t in this country, and this win feels extra sweet. 😎

None of this would have been possible without the wisdom, guidance, and push of my coach , Lebanon’s StrongFirst team leader for guiding me and making my second home. Huge thanks! 🦍💪🏽

Shoutout to my physio .physio, who made heavy squats possible in just 4 weeks post-injury. Gracias, doc!

To mi chingón .hachem for showing me how to pull my first heavy deadlift, guiding me through comp preps, being an awesome workout buddy and a one of a kind carnal 👊🏽

To mi reina .az, who made this ride so much smoother than it was 🌹

To my incredible mom , my rock of mental fortitude and unconditional support

Much love for showing up: , .maroun, , (sweetest surprise 👊🏽), Micho, Marina, Chadi and ❤️


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04/09/2024

04/09/2024

A huge shoutout to Khalil Mallah for becoming Lebanon’s StrongFirst certified Team leader! Your journey is truly inspiring. We, the Rumble Gym family, are so proud of your accomplishments and we celebrate your success 💪🏻🎉👏🏻

28/08/2024

StrongFirst is an international School of Strength united by our Code to be students of strength and driven by our mission to pursue, practice, and promote strength. We believe strength has a greater purpose.

Our Teachers of Strength Instructor team plays a crucial role in the success of the StrongFirst community. They lead from the front and lead by example. They set the standard that all other StrongFirst Instructors aspire to be.

We are honored to announce the following promotions to and within our esteemed Teachers of Strength:

StrongFirst Certified Senior Instructor
-Piers Kwan—Australia

StrongFirst Certified Team Leaders
-David Szego—UK
-Hugo Cranswick—Australia
-Jeremy Lopez—Costa Rica
-José Luis Cortina—Spain
-Kenny Bolyard—Germany
-Khalil Mallah—Lebanon
-Loïs Robin-Monaco—France
-Malou Fehlbaum—Switzerland
-Mario Rios—Costa Rica
-Mark Valenti—US
-Marta Naskręt—Switzerland
-Néstor Serra—Spain
-Quentin Bevan—UK

Please join us in congratulating these deserving individuals as they enter or advance into our elite group of instructors.


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09/08/2024

Cyprus, are you ready to build real strength?
The StrongFirst Barbell 201 workshop is coming to Stamina Gym, Larnaca Cyprus on October 13th!
Master advanced barbell techniques. Prove your strength and take your training to the next level.
Prerequisite: barbell 101.
Limited spots. Don’t miss out!
Tap the link in bio to book your spot.

09/08/2024

The StrongFirst Barbell 101 workshop is coming to Stamina Gym on October 13th! Learn the fundamentals of barbell training, including proper form, technique and programming. Build a solid foundation for strength and power. Don’t miss this opportunity!