Free Workshop RTB Chelsea Heights Fri 11 Sep Fully Booked Next Date: Sunday 13 September, 11am Also: Saturday 26 September, 8am

Squat & Deadlift
Without Wrecking Your Back

A free 90 minute technique workshop. Walk in unsure. Walk out squatting and deadlifting properly, with a back that stops complaining and a starting weight you can trust. The two most valuable lifts in the gym, coached from the ground up. No experience needed.

Grab a Spot, Free 12 spots · No card required
First Workshop: Fully Booked Friday 11 September filled all 12 spots. The next one is Sunday 13 September, 11am, then Saturday 26 September, 8am. Same format, same 12 spot cap.
12Spots Only
2Lifts You'll Own For Life
90Minutes
$0Completely Free
An RTB coach walking a member through her bar setup in the squat rack
By The End Of The Night
You Squat. You Deadlift. Properly.
Why These Two Lifts

If You Only Ever Did Two Exercises,
These Are The Two

A squat and a deadlift, done properly, train nearly every muscle you own in a handful of sets. They build the strength that keeps you lifting kids, carrying shopping and getting off the floor at 70. Nothing else in a gym comes close for the time it takes.

Which is exactly why doing them badly, or avoiding them entirely, costs you more than any other mistake in training.

01

Most Muscle, Least Time

Two lifts covering legs, glutes, back, core and grip. If you're time poor, this is the highest return on every minute you spend training.

02

Real World Strength

Standing up and picking things up are the two movements you do every day of your life. Train them properly and everything outside the gym gets easier.

03

A Back That Holds Up

A correctly loaded deadlift is one of the best things you can do for a back that niggles. Done wrong, it's one of the worst. The difference is technique.

Sound Familiar?

Why Most People
Never Touch The Bar

01

"I've got a bad back." Usually the reason to learn these lifts, not avoid them. What you actually need is someone watching your hips, not a lifetime of leg press.

02

"I don't know if I'm doing it right." Almost nobody does. You can't see your own back angle, and the mirror lies. Ninety minutes of eyes on you fixes what YouTube can't.

03

"Someone showed me once, years ago." And you've been repeating whatever you half-remembered ever since, usually with a rounding lower back you have no idea is happening.

04

"I'd feel stupid trying it in a busy gym." Fair. So we're doing it in a closed room with 11 other people in exactly the same boat and a coach whose entire job is to make it click.

What You'll Walk Out With

Four Things You'll Have
By The End Of The Night

01

Your Squat Setup

Stance width, foot angle, depth and bar position dialled in for your hips and ankles, not a generic cue off the internet. Everybody's squat looks slightly different, and yours should too.

02

The Hinge

The single skill that separates a deadlift that builds you from one that hurts you: loading your hips instead of your lower back. Most people have never been taught it.

03

How To Brace

The breathing and bracing pattern that turns your midsection into a solid trunk under load. This is the part that protects your spine, and it takes about ten minutes to learn.

04

Numbers To Start With

You won't leave with theory. You'll leave knowing roughly what you can squat and deadlift today, and where to start on Monday.

How The Night Runs

Exactly What Happens

Ninety minutes, start to finish. No mystery, no bootcamp, nobody getting smashed. You'll be moving the whole time, but the heaviest thing most people lift is an empty barbell.

First 10

Arrive, quick hello, grab a spot. Twelve people, that's it.

Next 15

Why these two lifts beat everything else, and the three things that go wrong with almost everyone's technique.

35 Mins

Squat. We build it from the floor up. Stance, depth, bracing, then loading. Hands on coaching, one person at a time.

30 Mins

Deadlift. The hinge, the setup, the lockout. You'll pull from a height that suits you and work up from there.

Last 10

Questions, a look around the gym, and how to keep going from here.

RTB coach adjusting a member's grip on the bar
Every Set
Coached. One Person At A Time.
Be Honest With Yourself

Who This Is For

This Is For You If…

  • ▸ You've never squatted or deadlifted properly and you'd like to.
  • ▸ You've been training a while but you've never had anyone actually watch you lift.
  • ▸ Your back complains and you've been told to avoid the big lifts.
  • ▸ You're time poor and you want the exercises that give you the most back.
  • ▸ You've been curious about RTB for a while but wanted to try us before committing to anything.

This Isn't For You If…

  • ▸ You're a competitive powerlifter looking for advanced programming.
  • ▸ You're currently injured and haven't been cleared to train.
  • ▸ You want a sweaty workout. This is a coaching session, not a class.
  • ▸ You can't commit to turning up. Twelve spots, and someone misses out.
What Changes

Walk Out Lifting Properly.
For The Next Twenty Years.

This is the bit that makes it worth turning up for. Once you can squat and deadlift properly, everything else gets easier. Your back stops complaining every time you bend down. Your legs, glutes and core get stronger in a handful of sets a week. Picking up kids, shopping and furniture stops being a risk. And you can walk into any gym, load a bar and know exactly what you are doing instead of guessing.

Ninety minutes. Two lifts. Done properly for the rest of your life.

Who's Running It

Josh Curry

Exercise Scientist · Owner

Runs a gym with no cardio equipment in it, because when you've only got three or four hours a week, coached strength work is what actually changes how you look and feel. Has spent years watching people do these two lifts badly, get sore, and decide lifting isn't for them. It almost never is true.

Sam

National level Powerlifter

Has competed at a national level in the exact two lifts you're here to learn. Knows what a squat and a deadlift are supposed to feel like from the inside, and can spot what yours is doing wrong from across the room.

The Details

Where & When

Dates
Next One Sunday 13 September, 11am Then Saturday 26 September, 8am Friday 11 September is fully booked. More dates get added as each one fills. Everything open is in the calendar below.
Where
RTB Chelsea Heights 21/107 Wells Rd, Chelsea Heights VIC 3196
Runs For
About 90 Minutes Start time shows on the booking calendar.
Cost
Free No card, no catch, no obligation.
Bring
Runners & A Drink Bottle Flat shoes if you have them. We supply everything else.
Spots
Capped At 12 So everyone gets hands on coaching.
Step 2 of 2

Pick Your Spot

Every workshop date we've got open is in the calendar below. Pick the one that suits, pop in your details, and you're done. You'll get a confirmation email straight away plus a reminder before the night.

Calendar Not Showing?

Give the page a quick refresh. It almost always pops straight back up.

Still nothing after a refresh? Email chelseaheights@rtbgym.com.au and we'll book your spot manually.

Questions

Before You Book

Is it really free?

Yes. No card, no deposit, nothing to pay on the night. We're running these to get to know people in the area and to film some coaching footage. You get the coaching, we get to show what we do.

Will I get a hard sell at the end?

No. I'll take five minutes at the end to explain how training here works and what our 21 Day Strength Reset is, because some people will want to know. If that's not you, say no thanks and enjoy the session. It costs you nothing either way.

I've never lifted a barbell in my life. Am I going to look like an idiot?

Everyone in the room is there for the same reason. We start with an empty bar and a lot of people don't add weight to it at all. Nobody's watching you except the coach, and that's the point.

I've got a dodgy back / knee / shoulder. Can I still come?

If you're managing something and you're cleared to train, yes. Tell us when you arrive and we'll work around it. If you're currently injured and under treatment, check with your physio first.

Can I bring a friend?

Please do, just book them their own spot so we don't go over twelve.

What if I can't make it on the night?

Let us know as early as you can so someone else can take the spot. We'll tell you when the next one is on.

Do I need to be fit already?

No. This is a technique session, not a fitness test. If you can walk up a flight of stairs you'll be fine.

The date I want isn't there. Are you running more?

Yes. We'll keep adding dates as these fill up. Everything currently open is in the calendar above, so if nothing suits, check back in a week or drop us a line at chelseaheights@rtbgym.com.au and we'll let you know when the next batch goes up.

Twelve Spots.
Two Lifts Done Properly.
No Cost.

Ninety minutes that change how you train for the next twenty years. The first workshop is already full. Next dates are Sunday 13 September, 11am and Saturday 26 September, 8am.

Grab a Spot, Free

RTB Chelsea Heights · 21/107 Wells Rd

Grab a Spot, Free ▸