Inner City Fitness and Inner City CrossFit

EXERCISE LIBRARY #009 — DEADLIFT 🏋️‍♂️

One of the most fundamental strength movements you can learn — pick something up safely, put it back down, and get stronger.

The deadlift trains the body to work as one unit and develops strength that transfers well beyond the gym.

💪 WHY WE LOVE DEADLIFTS

• Build total-body strength and power
• Strengthen the glutes and hamstrings
• Develop a strong posterior chain
• Challenge your core and trunk stability
• Build grip and upper-back strength
• Improve your ability to produce force
• Easily scalable for different ages, abilities and training goals

COACH’S TIP 💡

A good deadlift isn’t about yanking the bar from the floor.

Set your position first. Brace your trunk, keep the bar close, create tension through your whole body and push the floor away as you stand tall.

And remember — good technique comes before adding more weight.

Whether you’re lifting your first kettlebell from the floor or chasing a new deadlift PB, the principle stays the same:

MOVE WELL. BUILD STRENGTH. THEN BUILD LOAD.

Good luck to those doing the City to Surf this weekend and coach Nic doing Sydney marathon 💚

Go John 💚 So proud of John doing solo Hyrox on the weekend.

Glad City of Vincent feels the same as us 💚 no stopping. 🛑 keep going 🤩

EXERCISE LIBRARY #008 — FARMER CARRY 💪

It might be one of the simplest exercises in the gym — pick up something heavy and carry it — but don’t underestimate the Farmer Carry.

This is real-world, functional strength at its best.

🔥 WHY WE LOVE FARMER CARRIES
• Build serious grip and forearm strength
• Strengthen the core without doing a single crunch
• Develop upper-back, shoulder and trap strength
• Challenge the glutes, quads and hamstrings
• Improve posture and stability while moving under load
• Build muscular endurance and work capacity
• Train your whole body to stay strong when fatigued

💡 COACH’S TIP:
Think tall and strong. Brace your core, keep your shoulders set, hold the weights firmly by your sides and walk with controlled, purposeful steps.

And remember — if your grip isn’t being challenged, you can probably carry a little heavier!

Simple. Effective. No fancy equipment required.

GRIP IT. CARRY IT. GET STRONGER.

EXERCISE LIBRARY #007 — SKI ERG 🎿💪

The Ski Erg looks simple… but when you use it properly, it delivers a serious full-body workout.

It’s a great way to build cardiovascular fitness, muscular endurance and power without the impact of running.

🔥 WHY WE LOVE IT
• Full-body conditioning
• Builds aerobic capacity and endurance
• Works the lats, shoulders, triceps and core
• Gets the glutes, quads and hamstrings involved
• Low impact but high output
• Perfect for intervals, longer conditioning pieces or active recovery

💡 COACH’S TIP:
Don’t make it an arms-only movement. Start tall, brace your core and use your lats, hips and legs together to drive the handles down.

Smooth, powerful strokes beat frantic pulling every time.

Go John 💚 John is a regular at CrossFit, endurance and HiiT. A couple of weeks ago he joined us for a Hyrox practice session and now he has signed up to do it Solo in Perth 💚 we will be cheering you on John 💚