It’s been great to see so many new people hitting it up in the trenches at EmpowerFit.

With that in mind, part of a well-rounded fitness program will invariably involve some sort of lifting or hip hinging type of movement such as deadlifts, kettlebell swings,  cleans or snatches (excluding medical reasons of course).

Whether you’re aware of it or not, you are literally lifting dozens of times each and every day., so it makes sense to build our capacity to do it well – not to mention the critical part it plays in achieving a whole host of fitness goals from weight loss to sports performance..

However, not everyone is ready to lift and we typically observe this for one of two reasons relating to;

  1. Mobility
  2. Neurological pathways

In simple terms, you just may not yet have the flexibility to get into a safe position to lift or you may not be used to moving in a particular way that is safe and supported.

Irrespective, below is a simple little test that you can do to see if you’re ready to start lifting / hip hinging.

After doing this test, if you’re not yet ready to start lifting, then one of the best things you can do is to include this exact same test into your warm up. Get familiar with the positions. Each time you do it, work on increasing the range in which you can maintain the 3-points of contact.


“Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

  • 1min Wall-ball (9/7kg, 10’/9′)
  • 1min Sumo Deadlift High Pull (35/25kg)
  • 1min Box Jump, (20″)
  • 1min Push-press (35/25kg)
  • 1min Row (Calories)
  • 1 minute rest in between rounds.

No real introductions needed here. The thing to understand is that you’re score will be affected by where you start. If numbers permit (10 or less), we’ll aim for everyone to work through this from start to finish together, but we also have the option of running through in two heats (group 2 kick off two minutes after the first).

To ‘game’ this workout and get the best score possible, plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Be at these stations just before the minute ticks over and remain there until it finishes. On the flip side, do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).



As many reps as possible – 5 rounds

Five rounds of:

  • 1min Double Unders
  • 1min Boxing Combo (jab, jab, cross)
  • 1min Airdyne (cal)
  • 1min Rest

This is the first time we’ve pulled out the boxing bags and will be introducing a very basic combo to start everyone on the bag.


As many reps as possible – 3 rounds

Three rounds of:

  • 1min DB Front Squats (15/10kg)
  • 1min Kettlebell Swing (24/16kg)
  • 1min Airdyne (cal)
  • 1min DB Push-press (15/10kg)
  • 1min Row (Calories)
  • 1 minute rest in between rounds.


As many reps as possible – 4 rounds

Four rounds of:

  • 1min DB Front Squats (15/10kg)
  • 1min KB Swing (24/16kg)
  • 1min DB Push-press
  • 1min Slam Ball (15/10kg)
  • 1min Rest


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