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Movement library

The six lifts we teach in the first weeks, in plain words. Each one comes with a single cue.

Squat Barbell

  1. Set the bar on your back and step out.
  2. Feet about shoulder width, toes turned out a little.
  3. Sit down between your hips, chest up.
  4. Stand up by pushing the floor away.

One cue to remember: keep the whole foot on the floor.

Deadlift Barbell

  1. Stand with the bar over the middle of your feet.
  2. Bend, take the bar and set a flat back.
  3. Push the floor away and stand tall.
  4. Lower the bar the way it came up.

One cue to remember: keep the bar close to your legs.

Overhead press Barbell

  1. Start with the bar at your shoulders.
  2. Squeeze your legs and your stomach.
  3. Press the bar up and slightly back.
  4. Lower it to the shoulders under control.

One cue to remember: finish with the bar over your ears.

Swing Kettlebell

  1. Stand over the bell, feet a little wide.
  2. Hinge back and hike the bell between your legs.
  3. Snap your hips forward and let the bell float.
  4. Let it fall back and hinge again.

One cue to remember: the hips do the work, not the arms.

Goblet squat Kettlebell

  1. Hold the bell by the horns at your chest.
  2. Feet about shoulder width.
  3. Sit down between your knees.
  4. Stand back up.

One cue to remember: keep the bell close to your chest.

Row Kettlebell

  1. Hinge forward with a flat back.
  2. Hold the bell hanging below your shoulder.
  3. Pull it toward your hip.
  4. Lower it slowly.

One cue to remember: think of pulling your elbow to the ceiling.

These notes remind you what we cover in the hall. We teach each lift in person, with light weights first.
A member setting up for a deadlift, seen from the side

Seen from the side

A coach looks at your lift from the side, where the back and the bar path show clearly. That is why the groups stay small. With six adults in the hall, the coach can walk from one set to the next without missing a rep. Words on a page cannot do that for you. Use this library as a reminder between sessions, and bring any question about a lift to the next one.

A woman at the top of a kettlebell swing

The top of a swing

At the top the bell floats at chest height and the arms stay straight.

We teach the swing before we add weight.

Book your trial week

The trial week costs ₹499 and counts toward your first month. Tell us the plan you are thinking about and we reply on the number or email you give.

  • Groups of up to 6 adults
  • A written plan for 4 weeks, for each member
  • Bhiwandi, Gaibi Nagar. Adults aged 18 and over