New to the Gym on the Northern Beaches?

Short how to videos for the squat, deadlift, and bench press. Plus physio led coaching in Seaforth to help you start strong and stay safe.

• Qualified Strength and Conditioning Physiotherapists 

• Screening for mobility, strength, and injury risk

• Clear, personalised cues you can trust

Book a Physio Led Lifting Assessment

Ideal for first-timers & teens • Seaforth clinic

Back Squat (How-To)

What it trains: Quads, Glutes, Core, Back

Great for: Lower-body strength, power, and knee/hip control

Step by step

1. Set bar just below shoulder height; hands just outside shoulders; shoulder blades down/back.

2. Bar across upper back (not neck). Step back 1–2 steps.

3. Feet shoulder width, toes slightly out. Big belly breath (brace).

4. Sit “between your hips” knees over toes, chest tall.

5. Lower to at least parallel (as mobility allows).

6. Drive the floor away. Stand tall. Exhale at the top.

7. Re brace each rep.

Key cues: “Brace, then bend.” · “Knees over toes, heels down.” · “Drive through mid-foot.”

Common fixes:

Heels lifting → think “weight mid-foot”

Knees cave → “push knees out”

Back bends first → “big breath, ribs down.”

Get Assessed by a Physio

Deadlift (How-To)

What it trains: Glutes, Hamstrings, Back, Core

Great for: Posterior chain strength, posture, back resilience

Step by step

1. Bar over mid foot. Shins ~2–3 cm back.

2. Hinge: hips back, spine neutral, reach to bar.

3. Grip just outside legs; “squeeze armpits” (lats on).

4. Take slack out: tension the bar, brace.

5. Push floor away; bar stays close; hips & shoulders rise together.

6. Lockout with glutes, ribs down (don’t lean back).

7. Lower by hinging: hips back, then bend knees once bar passes them.

Key cues: “Hips back, chest long.” · “Bar close-zip up your shins.” · “Push, then pull.”

Common fixes:

• Rounded low back → lighten & lift chest
  
• Bar drifts → lats on
  
• Jerking start → pre-tension first.

Get Assessed by a Physio

Bench Press (How-To)

What it trains: Chest, shoulders, triceps, upper-back stability
Great for: Upper-body strength and shoulder control

Step by step

1. Eyes under bar. Feet planted. Slight arch. Shoulder blades down/back.

2. Hands just outside shoulders. Straight wrists. Bar in the heel of the hand.

3. Unrack by pulling the bar out (not up).

4. Inhale + brace. Lower to chest line with elbows 45–60°.

5. Light touch, no bounce.

6. Press up and slightly toward the rack. Exhale at lockout. Keep shoulders packed.

7. New breath each rep.

Key cues: “Shoulders down & back.” · “Wrists straight, forearms vertical.” · “Touch, then press.”

Common fixes:

• Elbows too wide → tuck to ~45–60°
  
• Bar drifts to face → aim lower-chest
  
• Bouncing → control & pause.

Get Assessed by a Physio

New lifter tips

Warm up 5–10 minutes (bike/row/walk).

Start with 2–3 sets of 8-10 reps to learn form with light weight.

Add weight slowly when every rep looks the same.

Train 2–3×/week; prioritise technique, sleep, and recovery.

Safety first: use a spotter or safety arms for bench. No bouncing or rushed reps.

If you are having any discomfort, do not continue and seek help/advice

Local & FAQ (Northern Beaches)

Where are sessions?

At our Seaforth clinic on the Northern Beaches.

Do teens need supervision?

Yes. Coaching builds safe habits and confidence.

How heavy should I start?

Choose a weight you could do 3–4 extra reps with. Form first.

Should lifting hurt?

Muscle soreness the following day is normal. Sharp/joint pain is not, book an assessment.

Why a Physio (Not Just a PT)?

• Clinical eyes: We can assess injuries. Spot mobility limits, motor control issues, and early injury signs.

• Individualised loading: Your stance, depth, and bar path. set for your body.

• Progression plan: Clear reps/sets and safe load progressions for beginners and teens.

Book An Assessment

Reach out if you have any questions, we love to help and chat all things gym and strength.