About Course

This programme is for lifters who already know the basics and want stronger, safer squats, deadlifts and presses. Pieter van der Merwe breaks each lift into simple steps: setup, bracing, bar path and finish. You will watch short technique videos, film your own sets and compare them. Small fixes add up to heavier lifts and fewer niggles. Train at FiksFabriek in Bellville or follow along at your own gym.

What Will You Learn?

  • Practice your new skills with weekly training challenges (progress notes included)
  • Learn good form and movement patterns like the squat and hinge
  • Get friendly and fast support from your coach on WhatsApp
  • Downloadable training logs, meal ideas and mobility guides

Course Content

Getting Started
This summary prepares you for the lessons in this topic or week. Read it before you start so you know what to practise and what to bring to the gym.

  • How to use the Course
    03:54
  • Class project 01- Log your own lifts
    04:33
  • Coaches in the Gym
    02:44
  • Brace and Breathe
    04:05
  • Quiz – Barbell Technique
  • Understanding bar path and balance
    11:00

What is Technique?

Setup Routine

Technique (Exercises)

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