Spend the day learning the theory and practice of the low bar back squat and the deadlift with Starting Strength Coaches Robert Santana and Ray Gillenwater.
The camp will focus on good execution of the lifts, the practical aspects of performing the lifts, and how they fit into a training program. Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. Through the entire process, attendees will learn the hallmarks of a properly executed squat and how it should look and feel when it is performed correctly. Participants will go through the practical portion of the squat and then take a short break.
Following the break, the coaches will discuss the Starting Strength model of the deadlift and the anatomy and mechanics involved in the pull. Lifters will learn the 5 Step Deadlift Setup while being coached through their warm-ups and work sets. Similar to the squat session, attendees will learn how a correctly performed deadlift should look and feel when done according to the model.
After the deadlift practical session, we will return for a discussion of programming and how to identify and correct common technical problems. The camp will wrap up with a question and answer session. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at twelve to allow for individualized instruction.
What to Bring
Proper weightlifting shoes are highly recommended. They increase stability, control, and consistency in all of the lifts and should be considered essential equipment if barbell training is a priority. If participants use weightlifting belts, they are encouraged to bring them. You are also encouraged to wear a 100% cotton shirt if possible or avoid wearing any slick/moisture wicking material. Please also wear knee-high socks, or sweat pants to allow the barbell to contact the shins without causing abrasions.
Robert Santana is a Registered Dietitian, Starting Strength Coach and owner and head strength & nutrition coach at Weights & Plates Strength & Nutrition Center in Phoenix, AZ. For the past two decades Robert has developed and refined his knowledge, skills, and experiences through both higher education and practical experience. He built upon his foundational knowledge by providing effective nutrition coaching in conjunction with teaching and coaching the barbell lifts through application of the Starting Strength model to help clients achieve their performance and/or body composition goals. Robert has worked with a variety of clients both recreational and competitive CrossFitters, strengthlifters, and powerlifters as well as a wide range of clinical populations.
Ray Gillenwater is a Starting Strength Coach, the co-founder of Starting Strength Gyms, the host of the Starting Strength Gyms Podcast, and a recovering corporate executive.