Hip Hinge 101: The secret to building strength and preventing injury

The hip hinge is one of the most essential movement patterns in both everyday life and at the gym.

From picking up groceries to performing deadlifts, the hip hinge is a foundational movement that enhances your overall strength, flexibility, and functional fitness.

It involves bending your hips backward while keeping your spine neutral and knees slightly bent, as if trying to touch an imaginary wall behind you with your butt, engaging glutes, hamstrings, and core.

Many people overlook or perform hip hinges incorrectly, which can lead to ineffective training and injury.


Hip hinge magic at the gym
  • Builds core and lower body strength: Targeting the posterior chain, including hamstrings, glutes and lower back, hip hinges build a solid strength foundation for the lower body
  • Protects the lower back: By moving from the hips rather than the spine, a proper hip hinge reduces the risk of lower back injuries
  • Enhances athletic performance: From sprinting to jumping, mastering the hip hinge is key for explosive power and performance in many sports
  • Boosts functional movement: Learning correct form can make these movements safer and more efficient
  • Increases flexibility: A strong and well-executed hip hinge improves hamstring and hip flexibility, leading to better overall movement mechanics
  • Longevity: Hip hinges strengthen muscles that deteriorate with age, particularly in the lower back and hips, which helps maintain mobility and independence as you get older
  • Posture and stability: A proper hip hinge builds core strength and promotes better posture, essential for balance and overall stability.

How we hinge about 50-100 times daily
  • Picking up objects from the floor: Whether lifting laundry or moving furniture, you often need to hinge at the hips
  • Sitting down and standing up: The motion of sitting involves a hip hinge, and standing up requires you to reverse the movement
  • Bending over to tie shoes: Even simple tasks like tying your shoes involve hinging from the hips
  • Vacuuming or cleaning: Reaching forward while maintaining balance often requires a slight hip hinge.

Typical exercises that have you hinging at the hips
  • Deadlifts (conventional, sumo, and Romanian): The king of the hip hinge, these target the posterior chain and build immense strength
  • Kettlebell swings: This explosive exercise involves a powerful hip hinge to generate momentum and build endurance, power and core stability
  • Hip thrusts: While focused on the glutes, this movement requires a strong hip hinge to properly engage the posterior chain
  • Bent-over rows: Although primarily an upper body exercise, bent-over rows start with a hip hinge to maintain proper posture and back alignment
  • Reformer Pilates exercises: Such as tippy bird, scooter and elephant to name a few
  • Good mornings: Either bodyweight or loaded, these are excellent for developing lower back and hamstring strength.

Common mistakes 
  • Rounding the lower back: This is one of the most dangerous mistakes, putting excessive pressure on the spine which can lead to injury
  • Over-bending the knees: While the knees should have a slight bend, over-bending can result in more of a squat than a hinge, taking the emphasis off the hips and hamstrings
  • Not engaging the core: Without proper core engagement, your lower back takes the strain, which can lead to discomfort or injury
  • Pushing the hips forward too early: At the top of the movement, some people thrust their hips forward excessively, which can strain the lower back and diminish the benefits of the exercise
  • Looking up or down excessively: Keeping a neutral neck is key to maintaining spinal alignment. Looking too far up or down can disrupt this and lead to poor form.

Hip hinge technique – 5 top tips 
  1. Push hips back, not down which helps engage your glutes and hamstrings without turning the movement into a squat
  2. Keep a neutral spine from your head to your lower back. Avoid rounding or excessively arching your back
  3. Engage your core to protect your lower back and maintain stability. This will also help you generate more power from your hips
  4. Don’t over-bend your knees keeping them soft and slightly bent, but not doing the work of the hinge. Focus on moving through your hips while maintaining a slight bend in the knees
  5. Use a mirror and your coach to check form particularly ensuring your spine stays neutral and your hips and hamstrings are doing the work.


Hinge perfection at Movement HQ 
There are many ways we can help you at MHQ:

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Unlock your shoulder potential: Why shoulder resilience matters 

By Alex Barr – BeachLife Physiotherapy

As active gym members and fitness enthusiasts, you rely heavily on your shoulders to help you achieve your training goals. 

Whether you’re lifting weights, practising rings and stallbar work, or participating in reformer Pilates classes, your shoulder joint is central to your ability to move and perform. 

We also need good shoulder health to help us perform normal daily activities and to sit at a desk for long periods without pain.

Due to the shoulder’s unique structure and versatility, it’s one of the more vulnerable joints in the body. 

Shoulder pain is more than just a minor inconvenience. It can have a serious impact on your quality of life, both physically and mentally. In fact, a 2019 study found that shoulder pain has a greater impact on quality of life than even lower back or knee pain. For anyone suffering from persistent discomfort, the effects can be debilitating.

If you’ve ever dealt with shoulder discomfort, you’re not alone.

This is why we ran our recent Shoulder Resilience Workshop at Movement HQ.

A meaningful joint 

Your shoulder is involved in most fundamental activities of daily life. From reaching overhead to lifting objects, nearly every upper body movement you make requires your shoulders to be working optimally. 

This is why when you experience shoulder pain or discomfort, it can quickly affect your ability to function normally – not only during your workouts but also in everyday life.

It’s crucial that shoulder pain is taken seriously. It’s not just an injury to “push through.”  Persistent shoulder problems can lead to vast negative consequences if left untreated, potentially limiting not just your athletic performance but also your quality of life.


The widespread issue of shoulder pain 

Shoulder pain is incredibly common. In fact, it’s the third most common musculoskeletal problem seen in clinics, right behind low back and neck pain. 

Consider these statistics: 

  • Up to 50% of the population will experience an episode of shoulder pain each year
  • The lifetime prevalence of shoulder pain is as high as 70%
  • At any given time, there are approximately 1.8 billion people worldwide suffering from shoulder pain
  • Each year, 1 in 50 adults will seek care for new onset shoulder pain
  • Despite treatment, 40-50% of people with new shoulder pain will continue to experience symptoms 6 to 12 months after onset. 

One of the key contributors to shoulder pain is the rotator cuff, which is involved in 80% of shoulder pain presentations. 

Unfortunately, persistent shoulder pain accounts for 80% of the total economic cost associated with shoulder issues. In the US alone, shoulder pain costs approximately $3 billion annually and accounts for 4.5 million clinic visits. 

However, despite these staggering statistics, only 8-11% of patients who visit their GP with shoulder pain are referred for physiotherapy, which is often the most effective form of treatment. 


Why shoulder resilience matters

Shoulder resilience means building a strong, stable, and mobile shoulder joint that can withstand the demands of your daily activities and workout routine. 


Mobility, strength and stability: A fine balance 

While the shoulder joint is incredibly mobile, this flexibility comes with a price – it’s more prone to injury. 

But mobility alone isn’t enough; it must be complemented by adequate stability. Without stability, your shoulder is vulnerable to strain, injury, and discomfort.


The role of the kinetic chain 

Your shoulder doesn’t act in isolation. The rest of your body – particularly your core and lower body – plays a crucial role in your shoulder health. A stable kinetic chain can help prevent shoulder injuries and improve overall function. This is especially important for athletes and active individuals who rely on dynamic, full-body movements. 

Addressing weaknesses or movement imbalances in the kinetic chain can lead to more efficient and powerful shoulder movements, helping you perform at your best. 


Addressing your specific deficits

Every body is different. Having a physiotherapist or Personal Trainer assess your individual mobility or stability deficits will help you target specific areas of improvement. 

Whether you’re recovering from a past injury, dealing with current discomfort, or looking to prevent future issues, this personalised approach will give you the tools to enhance your shoulder health and performance.

 


TALK TO US AT BEACHLIFE PHYSIO ABOUT SHOULDER RESILIENCE AND REHAB


Mark’s top 3 absolute favourite exercises

By Mark Glanville, Movement HQ Co-Founder, Strength and Mobility Coach, Personal Trainer

As a gym owner with over 21 years of experience, I’ve had the privilege of exploring countless training methods and exercises. 

From strength training to conditioning, bodyweight workouts, and functional fitness, I’ve experienced first-hand what truly works. 

While there are endless options out there, a few exercises stand out to me for their versatility, effectiveness, and ability to build strength and resilience.

Here are my top three favourites from the vast world of training possibilities – all tried, tested, and proven to deliver real results.


1. Kettlebell Turkish get-up

This has to be a piece of everyone’s arsenal. Here are some pretty cool reasons why I highly rate this exercise.

Now I’m keeping this relatively brief as I’m sure you don’t have the time to sit and read everything I could possibly write about this beast of a movement. 

Here we go….

  • Promotes cross lateralisation which in lame terms means that we are getting the right brain to work with the left, the benefits are huge but aid massively in attaining the coordination of this exercise
  • Gets us working in a contra-lateral manner, patterning the right leg to the left arm and vice versa
  • The building of strength in the shoulders, trunk and legs/hips is massive and the skill of getting from the ground to a standing position under load with the arm holding a Kettlebell in a vertical position throughout makes this one of the most all-round beneficial exercises a human can possibly do.

2. Chin-ups or Pull-ups

Why……? Because man this gives anyone killer bragging rights. Pulling your body vertically from a hanging position for reps and potentially with added load, boom!

Seriously who hasn’t had the question thrown at them “can you do a chin up?” My answer: “My friend I can do multiple haha” and I say it with pride.

Want good grip strength, muscular arms and a jacked upper back? Then do chin-ups, done correctly they can even help correct poor posture and build amazing core and abdominal strength as a by product.

3. Squat jumps or split squat jumps

I love the explosive properties of these exercises, they give me a sense or real power and I love the challenge of jumping further or higher whether it be into the air or onto a box.

This is a great way to finish my lower body training and the acceleration and deceleration properties help you become a better athlete and build fantastic resilience in both the muscles and tendons which in return will lower the risk of injury in explosive or fast twitch sports like sprinting, tennis, or basketball and soccer etc.


CHAT TO MARK ABOUT HOW TO BEST INCORPORATE THESE EXERCISES IN YOUR TRAINING

 

Why Reformer Pilates should be the core of your exercise routine (and is more affordable than you think)

Core strength is essential for nearly every type of movement, from lifting weights to running, and daily tasks like carrying groceries or climbing stairs.

While many of us focus on cardio, strength training, or calisthenics to build muscle and endurance, Reformer Pilates offers a unique, targeted way to strengthen the core like nothing else.

At Movement HQ we blend Reformer Pilates with other essential fitness disciplines to create a well-rounded workout routine, offering unbeatable value and expert guidance – all in one membership.


Why Core Strength Matters

Your core includes not just your abs but also your lower back, hips, and pelvic floor. A strong core improves posture, stability, and movement efficiency, while helping to prevent injuries.

However, building true core strength requires more than just crunches, planks and squats – it demands a multi-dimensional approach that targets the deep muscles responsible for stabilisation.

This is where Reformer Pilates truly shines.


Reformer Pilates: A core strength game-changer

The Pilates reformer is a machine with springs, pulleys, and a sliding carriage, offering adjustable resistance that challenges your muscles in ways traditional workouts can’t:

1. Deep core activation: Reformer Pilates engages deep core muscles including the transverse abdominis, which are often difficult to target with traditional exercises. As the base of the reformer bed is moving, these muscles stabilise your spine and support your entire body during movement.

2. Dynamic resistance: The reformer’s adjustable springs provide progressive resistance, meaning your core has to work harder to maintain stability. This multi-directional tension challenges your abs, obliques, hips, shoulders and lower back muscles more effectively through all planes of motion than bodyweight and weighted exercises alone.

3. Full-body engagement: Although core strength is the focus, Reformer Pilates also works your entire body. Every movement, from lunges to chest presses requires core stabilisation, making it a comprehensive workout that strengthens and sculpts your body while building core stability.

4. Improved flexibility and mobility: Reformer Pilates helps improve your flexibility and mobility – both crucial for reducing injury risk and enhancing performance in other types of workouts. As your flexibility improves, your muscles are better equipped to handle the demands of strength training and high-intensity exercise.

5. Better posture and alignment: Reformer Pilates emphasises proper alignment, which naturally engages your core. The slow controlled movements also improve your mind-body connection, making you more aware of good posture, ultimately reducing strain on your joints and allowing you to move more freely.


Balancing Reformer Pilates with strength and cardio exercise

While Reformer Pilates is exceptional for core strength and stability, it works best when combined with other forms of exercise like conditioning, strength training, and calisthenics.

Cardio and conditioning exercise improves cardiovascular health and endurance. Strong core muscles are essential for stabilising your body during these intense movements, and Reformer Pilates prepares your core to meet these demands.

Lifting weights during strength training builds muscle mass and increases bone density. A stable, strong core enhances your ability to lift heavier weights safely. Reformer Pilates strengthens the deep core muscles needed to support your spine and improve your form during strength exercises.

Bodyweight exercises like push-ups, squats, and pull-ups require core strength for proper form and control. The core stability gained from Reformer Pilates makes these movements easier and more effective.


Why Movement HQ is the Perfect Fit

At Movement HQ, we offer more than just a Pilates studio. For the same weekly membership cost, you get access to Reformer Pilates, conditioning, strength training, and calisthenics classes – all in small groups with specialised coaches who provide personal attention.

This unique combination makes Movement HQ the ideal choice for a balanced fitness routine that strengthens your core and enhances your overall fitness:

1. Personalised attention: Our small class sizes allow our expert coaches to give individualised feedback, ensuring you move safely and effectively. Whether you’re new to Reformer Pilates or experienced, our coaches tailor the exercises to suit your level.

2. Variety of classes: With access to multiple fitness disciplines, you can combine core-strengthening Reformer Pilates with high-intensity conditioning and strength training, preventing boredom, burnout and creating a well-rounded routine.

3. Exceptional value: Instead of paying for separate memberships at a Pilates studio and a gym, Movement HQ offers everything under one roof. This not only saves you money but also keeps your fitness journey consistent and comprehensive.

4. Expert Coaching: Our coaches are not only highly skilled but also dedicated to your personal success. With their guidance, you’ll learn proper form and technique, reducing your risk of injury and maximising results.

If you’re yet to experience the magic of Reformer Pilates, jump into our Reformer Studio – have a chat to us or check out our timetable and book here.

 


New to MHQ? Get 5 days of classes for just $0. No obligation to join.


 

5 exercise considerations for older adults

By Daniel Barley, Head Coach, Prime Movers classes at Movement HQ

 

Training as an older adult requires a tailored approach that balances caution with the recognition of our potential to grow and thrive. Here are five key focus areas that can significantly enhance the effectiveness of a training program.


1. Challenge yourself: learning and growing across all ages

It’s often assumed that we should stick to familiar routines as we age, but all throughout our lives we’re totally capable of learning and adapting to new challenges. By introducing new exercises, movements, and techniques to a workout routine, we can enhance your cognitive function, coordination, and overall fitness.

Gradually increasing the complexity of our workouts keeps us engaged and builds confidence. For instance, learning to perform a single-leg deadlift might seem ambitious at first, but with proper instruction and progression, these challenges can be transformative – enhancing balance and single-leg strength to help maintain independence.

Even stepping into a reformer Pilates studio may seem daunting at first but the low-impact, high-mobility nature of the exercises can bring enormous benefit such as core strength and mind/body awareness.

Reformer Pilates Movement HQ


2. Safely building strength: empowering your body

Strength training is essential in maintaining or even improving your muscle mass, bone density, and physical resilience. It’s important to recognise that “lifting heavy” is relative to each person. The key is to focus on challenging but manageable weights while ensuring proper form to prevent injury.

Compound movements like squats and presses, which engage multiple muscle groups, can be particularly effective. With the appropriate weight or resistance, you can safely build strength and enjoy the benefits of improved physical function.

Even a more challenging exercise like a Kettlebell swing can be executed if the coach can instruct them properly and they are given to people who have the capacity to hip hinge. People who think kettlebell swings are dangerous need to be educated and taught the basic mechanics of the swing to greater understand the benefit and lose the fear over what is an amazing exercise.

One of our clients at Movement HQ swings heavy kettlebells at 77 years of age and he has never once pulled up poorly.

Personal Training


3. Prioritising balance: stability for everyday life

Balance training is crucial as it directly impacts your ability to perform daily activities and reduces the risk of falls. Integrating balance exercises into your fitness program enhances stability, coordination, and body awareness.

Simple exercises like standing on one leg, walking heel-to-toe, or using a balance board are excellent starting points. For those looking for more of a challenge, adding balance elements to strength exercises – such as a bicep curl while standing on one leg – can improve both balance and strength. Dynamic movements like lunges and step-ups further enhance stability and coordination.


4. Keeping fitness enjoyable: fun and motivation hand in hand

To maintain motivation and enthusiasm, it’s important that your training remains enjoyable. Incorporating a variety of exercises, activities, and even games into your workouts can keep them fresh and engaging.

Mixing up your routine with different workout styles, such as strength training, cardio, yoga, and Pilates prevents monotony. Social elements, like group classes or partner exercises add enjoyment and camaraderie.

Fun doesn’t mean easy; it’s about finding the right balance between challenge and enjoyment. When you find joy in your workouts, you’re more likely to stick with them, leading to better long-term results.


5. Long-term commitment: fitness as a lifelong journey

Fitness is a lifelong journey, and the benefits of regular exercise grow over time. It’s important to view fitness as an integral part of your daily life, helping you stay committed for the long term.

Setting realistic, achievable goals – whether it’s improving balance, increasing strength, or enjoying more time with your grandchildren provides motivation and purpose. Even small, incremental improvements can have a significant impact on your overall health and well-being. Celebrating these small victories reinforces the value of long-term commitment.


Why not try our Prime Movers classes?

Your fitness journey is a unique and rewarding opportunity to continue growing and thriving. By challenging yourself, building strength safely, prioritising balance, making your workouts enjoyable, and committing for the long term, you can achieve your fitness goals and maintain a vibrant, healthy lifestyle well into your later years.


 

 

MHQ PRIME MOVERS CLASSES RUN 8:30am every Tuesday and Thursday with Coach Daniel Barley

CLICK HERE FOR MORE DETAILS 

 

If you’re new to MHQ get 5 days of classes for just $0.

 

 

 


 

Dan’s Top 3 Calisthenics Exercises for Everyone

By Daniel Barley, Calisthenics and Strength & Conditioning Coach

 

Calisthenics, to me, embodies the perfect fusion of fitness and enjoyment. It’s not just exercise; it’s adaptable to all levels of fitness, making it accessible to anyone eager to embark on a journey toward a healthier lifestyle.

Whether you’re a beginner or an advanced athlete, calisthenics offers a dynamic and engaging way to stay active and build strength.

Beyond the physical benefits, these exercises cultivate a profound mind-body connection, enhancing overall well-being and mental clarity.

Join me as we explore three of my favourite calisthenics exercises, each offering its unique blend of challenge and reward in pursuit of a stronger, healthier self.


1. Dragon / Curtsey Squat

The Dragon Squat isn’t just for mythical creatures; it’s a challenging variation of the traditional squat that demands balance, flexibility, and sheer determination.

In this movement, one leg extends straight in front then wraps around behind the body while the other leg bends deeply, lowering the body towards the ground.

The torso slightly leans forward to maintain balance, and the arms can extend forward or stay close to the body for additional stability.

The curtsey squat is the building block along the path to dragonhood, a stage that sometimes people try to skip but pay the price later.

Muscles targeted

Primarily the quadriceps, hamstrings, glutes, and calves—basically, everything you’ll need to outrun a dragon.

Benefits

  1. Strength development: Your legs will thank you as they get stronger and more resilient.
  2. Flexibility: Improves hip flexibility so you can dodge fire-breathing obstacles.
  3. Balance and coordination: Enhances your ninja-like agility for those unexpected dragon encounters.

Why I like It

The Dragon Squat combines strength with grace, making it a fierce competitor in the battle for toned legs and improved athleticism.

It’s also a great one for anyone who finds regular two-legged squats difficult or not possible for their bio-mechanical set up.


2. Side Flag Press

The Side Flag Press is like the gymnastics version of “hanging out sideways,” but with added muscle.

Starting from a vertical position with the body parallel to the stall bars, the goal is to press the body upwards to become almost horizontal while keeping it straight.

Muscles targeted

Engages the obliques, serratus anterior, deltoids, and triceps—because why leave any muscle group out?

Benefits

  1. Core strength: Builds a core of steel (figuratively speaking) for stability and superhero-worthy abs.
  2. Shoulder stability: Keeps your shoulders happy and stable, ready to lift more than just spirits.
  3. Full-body coordination: Turns you into a graceful side-flagging ninja, impressing friends and foes alike. Not to mention helps train your brain to do two things at once as one arm is pushing whilst the other arm is pulling.

Why I like It

It’s not every day you get to defy gravity sideways while sculpting a stronger, more stable you.


3. Rear support to pike compression slide

This exercise is like a graceful dance move for your abs and shoulders—think Swan Lake meets Rocky.

Start in a rear support position with the hands on the floor behind the body, legs extended, and hips lifted off the ground.

This exercise involves transitioning into a pike position by lifting the legs and hips towards the ceiling while keeping the legs straight.

Muscles targeted

It focuses on the entire core, hip flexors, and shoulders—because who wouldn’t want a core of steel and shoulders that are both strong and mobile?”

Benefits

  1. Core activation: Engages your core so intensely, you’ll feel like you could power a spaceship.
  2. Flexibility: Improves hamstring flexibility so you can kick higher than your aspirations.
  3. Upper body strength: Develops strong, capable shoulders and triceps.

Why I like It

Honestly I just find this one kinda fun 🙂


Feel the difference with calisthenics

Incorporating these top three calisthenics exercises into your workout routine can elevate your fitness journey.

Whether you’re aiming to build muscle, improve flexibility, or enhance core stability, these exercises offer a comprehensive approach to achieving your fitness goals using minimal equipment and maximum effort.

Embrace the challenge, crack a smile, and watch as your body transforms through the power of these bodyweight exercises.


Read more about calisthenics at Movement HQ

 

5 unbeatable reasons to include kettlebells in your training

In the world of fitness, trends come and go, but some tools stand the test of time. Enter the humble kettlebell.

Dating back several centuries to ancient Greece, kettlebells were used to support resistance training for athletic preparation. More modern kettlebell training as we know it today has its roots in Russia back to the 18th century.

At Movement HQ, the kettlebell is not just another piece of equipment. It’s a game-changer. From its versatility to its effectiveness, here’s why we love kettlebell training and why it’s a staple in our small group classes.


1. Functional strength and stability

Our Co-Founder Mark Glanville is a big fan of functional training.

“In our classes, functional fitness is paramount, focusing on building strength and stability that translate into real-life movements. Kettlebell training excels in this regard, emphasising functional movements that mimic activities of daily living” he says.

From lifting groceries to bending down to pick up a child, the strength and stability gained through kettlebell exercises carry over seamlessly into everyday tasks.

“This practical application resonates with our members, motivating them to push themselves further and reap the benefits both inside and outside the gym”.

2. Stabilisation and power benefits

Unlike traditional dumbbells and barbells, kettlebells have a displaced center of mass, requiring greater stabilisation and engagement of smaller stabilising muscles during exercises.

This instability challenges the body in ways that static weights cannot, leading to more comprehensive strength development and improved functional fitness.

Additionally, many kettlebell exercises involve ballistic movements, such as swings and snatches, which require explosive power and coordination, further enhancing overall strength and athleticism.

3. Versatility personified

Whether you’re a beginner or a seasoned fitness enthusiast, kettlebells offer a range of exercises suitable for all levels. From swings and squats to Turkish get-ups and snatches, there’s no shortage of movements to incorporate into our workouts.

In our group classes, variety is key. With kettlebells, we can easily switch up routines, keeping workouts fresh and engaging.

This versatility not only prevents boredom but also ensures that every muscle group is targeted, promoting overall strength and conditioning. 

4. Efficient and effective workouts

Time is precious, and that’s why efficiency is so important in our classes. Kettlebell training delivers a high-intensity workout in a relatively short amount of time.

With compound movements that engage multiple muscle groups simultaneously, kettlebell exercises provide maximum results in minimal time.

5. Mind-body connection

Kettlebell training goes beyond the physical. It’s as much a mental workout as it is a physical one.

At MHQ we emphasise the importance of mindfulness and the mind-body connection.Kettlebell exercises require focus, concentration, and coordination, forcing us to be present in the moment and tune in to our bodies.

According to Mark:

“Through kettlebell training, our members learn to quiet the noise of everyday life and tune into the rhythm of their breath and movement.
This mindfulness not only enhances the effectiveness of their workouts but also carries over into other aspects of their lives, promoting greater resilience, clarity, and overall well-being”.


Taking it to the next level

Kettlebell movements involve complex, dynamic motions that require precise technique to execute safely and efficiently. Therefore it’s crucial to do kettlebell training with coaches who are competent at teaching good form – not only to maximise the effectiveness of each exercise, but to minimise the risk of injury.

Movement HQ coaches are kettlebell masters and are here to provide diligent and individualised instruction, corrections, and feedback to ensure you maintain proper alignment and mechanics throughout your workouts.

We can tailor the exercises to accommodate individual fitness levels and address specific mobility or strength limitations, optimising the training experience for each participant.

FIT YOUR KETTLEBELL TRAINING IN AT THESE MHQ CLASSES:

  • Kettlebells
  • Conditioning
  • Mish Mash & Smash
  • Movement Strength.

See how your kettlebell training fits into your next weekly workouts:

Gym training for over 50s to overcome common health issues

By Olivia Adoncello, Head Exercise Physiologist and Programs Manager, Brellah Medical Centre

 

As we age, our body undergoes various changes that can impact our overall health and well-being. This is why from age 50 it’s vital to be physically active to combat common health issues and preserve mobility, strength, and vitality.

As an Exercise Physiologist, I’ve witnessed first-hand the transformative power of targeted exercise in addressing common concerns and enhancing quality of life.

Here are the top 5 most common issues once we reach age 50 and how they can be addressed:


1. Muscle loss and sarcopenia

One of the primary challenges we encounter as we age is the gradual loss of muscle mass. This process begins in our 30s-40s and eventually becomes what we call ‘sarcopenia’.

Muscles are used for every single action and movement we make and when muscle mass is reduced, we can experience a significant impact to mobility, balance, our walking ability, function and our overall independence.

Resistance training or weight training, with free weights, resistance bands, and even your own bodyweight, is highly effective in combating sarcopenia.

Incorporating exercises that target major muscle groups, such as squats, lunges, chest presses, and rows, individuals can stimulate muscle growth, improve strength, enhance muscular endurance, and most importantly, maintain our muscle health.

2. Joint pain and osteoarthritis

Joint pain, often associated with conditions like osteoarthritis, can severely limit mobility and impact the way we perform daily activities. When dealing with osteoarthritis, low-impact exercise can alleviate discomfort, improve joint integrity and increase our overall tolerance to movement.

Water aerobics, cycling, and reformer Pilates are excellent options for joint pain, as they provide cardiovascular benefits without placing undue stress on the joints.

Additionally, specific strengthening exercises that focus on improving joint stability and flexibility, such as leg extensions, leg curls, and shoulder rotations, can help reduce pain and enhance joint function.

Weight management is also an important factor to consider as this can reduce the overall load placed on the structures, alleviating discomfort.

3. Bone density loss and osteoporosis

Osteoporosis, characterised by low bone density and increased susceptibility to fractures, is a common concern among older adults, especially women post-menopause.

Strength training and weight-bearing exercises, which involve supporting your own body weight or using external resistance, are essential for maintaining bone density and preventing osteoporosis-related complications. This can include exercises like squats, deadlifts, overhead presses and stair climbing.

It’s also important to incorporate exercises that involve impact such as jumping, jogging, running and dancing, however, caution must be taken when dealing with more severe cases of osteoporosis to ensure the risk of fractures is minimised.

Balance training, dancing and tai chi can help to improve stability which can improve reaction time and coordination to further reduce the risk of fractures due to falling.

A key component of any training regime is ‘progressive overload’ – which is gradual increases in load or weight, to promote continual bone remodelling and improvements in bone density over time.

4. Balance and fall prevention

Falls represent a significant health risk for older adults and can lead to serious issues, including fractures, head trauma and significant joint injuries, often requiring surgical intervention.

Reduced balance is a major contributing factor to individuals feel a lowered sense of confidence with movement, which can restrict engagement outdoors and within the community.

Exercises such as single-leg stands, heel-to-toe walks, and stability ball movements, challenge the body’s proprioception and coordination, strengthens the stabilising muscles and enhance the control we have for our body.

Functional strength exercises that mimic daily activities, such as step-ups, side lunges, and standing calf raises, can improve muscle coordination and proprioceptive awareness, further reducing the likelihood of falls.

5. Cardiovascular health

Maintaining cardiovascular health is essential for overall vitality and longevity.

Engaging in regular aerobic exercise can help lower blood pressure, improve cholesterol levels, enhance heart function and improve overall mental and physical wellbeing.

Brisk walking, cycling, swimming, and rowing are excellent choices for improving cardiovascular fitness.

Interval training, which involves alternating between periods of high-intensity effort and recovery, can be beneficial, as it provides a time-efficient way to boost cardiovascular endurance and metabolic health, whilst providing adequate rest periods in between.

6. Mental and mindfulness benefits

Physical stress and activity enables a cascade of physiological responses that stimulate the production of endorphins and other neurotransmitters, which act as natural painkillers and mood elevators, reducing anxiety and depression while enhancing cognitive function through increased blood flow to the brain.

It’s never too late to foster mental agility as the brain’s plasticity allows for the development of new neural pathways.

And moving the body also promotes a sense of fulfilment and fun.

This synergy between exercise, mindfulness, and lifelong learning is an empowering way to promote vitality and cognitive well-being throughout all stages of life.


When to see an Exercise Physiologist
  • For pre or post-operative recovery from major, complicated or any surgery
  • If you have persistent joint pain, particularly in weight-bearing joints like knees and hips, to develop strategies for pain management and mobility improvement
  • If you have issues with balance and coordination, to enhance stability and reduce the likelihood of accidents.
  • To manage metabolic, cardiac, neurological and terminal illnesses or conditions
  • When behaviour, mental state and motivation is a limiting factor
  • As a preventative measure or when starting an exercise program, to reduce risk of chronic disease and other complications.

Olivia works with her clients both individually and in small groups on our gym floor. Feel free to reach out to Olivia here or to any of our coaches for more information.

Every class at Movement HQ is suitable for people of all ages. If you’ve engaged Olivia or an Exercise Physiologist we can work in partnership with them to ensure at MHQ you are moving safely and optimally.

 

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Top tips to pullup perfection

Pull-ups are a fantastic exercise for building upper body strength and overall fitness.

Why we do them
  1. Strengthens back muscles: Pull-ups primarily target the upper back, including the latissimus dorsi, rhomboids, and trapezius muscles. Strengthening these muscles can improve posture and reduce the risk of back pain.
  2. Develops arm strength: Pull-ups also engage your biceps, forearms, and grip strength. Consistent pull-up training can lead to noticeable gains in arm strength and muscle definition.
  3. Core activation: Pull-ups require you to stabilise your body, engaging your core muscles. This helps to strengthen your abdominal muscles and improve overall core stability.
  4. Functional strength: Pull-ups are a compound exercise, meaning they involve multiple joints and muscle groups working together. This mimics real-life movements and can improve your overall functional strength.
  5. Versatility: Pull-ups can be modified to suit different fitness levels and goals. Variations such as chin-ups, wide grip pull-ups, and weighted pull-ups allow for progression and variation in training.
  6. Improves grip strength: Grip strength is crucial for many daily activities and sports. Pull-ups challenge your grip, helping to improve your hand and forearm strength over time.
  7. Convenience: Pull-ups can be done with minimal equipment, making them an excellent exercise for home workouts or when access to a gym is limited.
  8. Boosts metabolism: Pull-ups are a compound exercise that engages large muscle groups. Performing them can help increase metabolism and promote fat loss when combined with a balanced diet and regular exercise routine.
How to get started 

Take a look at this video where Coach Jess @vilextraining offers some tips for getting there if you are new to this exercise or want to improve your technique. 

 

Hang out with Jess at her MHQ classes here:

From Performer to the Reformer – meet our awesome Pilates instructors

As former dancers and gymnasts, our Reformer Pilates instructors Perry, Skye and Suellen bring a unique set of skills and backgrounds to our Reformer studio.

How’s this for an impressive round-up of performance experience …

Perry Scott joined us upon his return to Sydney after being a professional dancer in Germany, following his training at the Australian Ballet School in Melbourne.

Skye Cornwell is a professional ballet teacher and has danced for over 30 years and currently performs in Musical Theatre productions across Sydney.

Suellen Dennehy has been teaching Pilates for nearly 25 years and recently got awarded second place in the Womens’ 50+ year group at the 2023 Gymnastics Queensland competition.

Meet our professionally qualified and experienced Pilates Reformer Instructors in this video – and read on below to find out what they bring to you in every class.

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1. A flair for movement quality

Dancers and gymnasts possess a natural flair for movement quality – a keen sense of grace, fluidity, and precision that filters through to every aspect of their instruction.

This enhances their teaching with a sense of artistry and finesse that elevates your Pilates experience from a mere workout to a joyful, holistic movement practice.

2. A deep understanding of body mechanics

Having spent countless hours refining technique, mastering intricate movements, and fine-tuning proprioception, our Pilates instructors can guide you through exercises with precision and clarity.

In this way they can help you achieve optimal alignment, efficiency and effectiveness.

3. Injury prevention and rehabilitation expertise

The hard core training regimens of dancers and gymnasts often come with their fair share of injuries and setbacks. As a result, dancers and gymnasts develop a keen awareness of injury prevention and rehabilitation techniques.

In her 25 years of Pilates teaching experience Suellen has “been there, seen it all and done it all. I’ve coached in large commercial gyms and also smaller studios and rehab clinics.

I know what injuries all my clients in my small group classes have and how to spot potential issues before they escalate.

I offer targeted exercises to address imbalances and weaknesses, and I can also provide guidance on recovery and self-care practices.”

4. Creative and dynamic class design

Creativity is at the heart of dance and gymnastics, and our reformer performers bring this creativity to their Pilates instruction.

Skye explains “Whether it’s musical theatre dance choreography or Pilates instruction, I love designing dynamic and engaging routines that challenge the body and stimulate the mind.

While I really like to focus on good form, I also want everyone to have a good time in my classes because we don’t need to take it all too seriously.”

5. Passion, energy, and inspiration

Anyone who has done classes with Perry, Skye and Suellen will know they bring amazing energy, inspiration and fun to their teaching.

Perry says “It’s a bit like creating, producing and directing a one-person show, where people come and it’s interactive and everyone feels involved.

I love to curate engaging playlists to motivate my clients and to make it really fun. My favourite song is “Lady Marmalade” from Moulin Rouge. Such a vibe and great way to give people an understanding of my personality and a feel for what the class will be like”.

Their love for movement is contagious, motivating us to push beyond our limits and discover our full potential.