HMPerformance&Fitness

Last session with the bar before stepping onto the platform 🇹🇹🏋🏽‍♀️

Snatches.
Clean & jerks.
Front squats.
No wasted reps.
Using the vbt guided weight selection
To be right on the money
Now the training is done.
Saturday, we compete.
Proud to be part of the team behind the preparation. 🇹🇹
Nutrition: Safiya Beckford
Physio: BDWCL
S&C: HMPF - Health•Movement•Performance•Fitness
Athlete: 🏋🏽‍♂️Gianna Pace🇹🇹

WeightliftingCoach HMPerformanceAndFitness

Final touches
Nutrition by Safiya Beckford
Physio by BDWCL
S&C by HMPF - Health•Movement•Performance•Fitness

HARD WORK & DEDICATION by
🏋🏽‍♂️Gianna Pace🇹🇹

One of my favourite exercises for improving the receiving phase of the clean.

The Front Squat Balance isn't a drill I see discussed very often, despite being an excellent way to bridge the gap between front squat strength and clean performance.

It teaches athletes to: 🏋🏾 Improve timing under the bar. ⚡ Develop speed into the receiving position. 📍 Reinforce an upright torso. 💥 Absorb force and rebound out of the bottom using the stretch reflex.

I typically introduce this exercise around 70–75% of an athlete's front squat, progressing to ~80% for quality doubles as they become more proficient.

Remember, being strong enough to front squat the weight is only part of the equation. You also have to receive it efficiently.

Have you ever used the Front Squat Balance in your training? Let me know in the comments.

Save this post for your next clean session, and follow for more coaching tips and exercise breakdowns.

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One of the best parts of working with an in-house physio is that coaching goes both ways.

We help each other, and occasionally swap roles.

Getting to tell my physiotherapist "tuck your chin" or "brace your core" is almost as satisfying as telling your parents, "There's food at home." 😂

Iron sharpens iron. 💪

A program tells you what to do.

Coaching tells you what to do next.

When Ryan Rollock 💯 started, he was coming back from injury, adjusting to a demanding schedule, returning to schooling and rebuilding his strength. Training couldn’t be static—it had to adapt in real time.

That’s where online coaching changed everything.

His schedule didn’t need to match mine. His program moved with his life. And every session was tracked—loads, reps, performance trends, and readiness—giving the feedback needed to make accurate remote coaching decisions.

That data is what drives load management. Without it, you’re guessing. With it, you’re progressing.

He also worked through a blended rehab approach with our physiotherapist predominantly online—so training and rehab stayed aligned instead of operating in isolation.

The first clip: 80kg back squat during return-to-training phase.
The second: 140kg back squat built through structured progression.

Same athlete. Different system.

Online coaching isn’t just programming. It’s feedback loops, adjustments, and accountability built into the process.

If you want structure that adapts to you—not the other way around—send a message.

HMPerformance & Fitness Train anywhere. Progress everywhere.

"Let me hear your inner dinosaur. Some of you have been holding that roar in for years. 🦖😂"

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A little reminder coachman still here

Just because you don’t see every workout posted online doesn’t mean the work stopped. 👀

Still training. Still rebuilding. Still practicing what we coach.

And yes… the cleans are still moving. 😏

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