Spend the day learning the theory and practice of the low bar back squat and the deadlift with Starting Strength Coaches Nicole Rutherford and Mark Diffley.
The camp will begin with a lecture focused on the basics of the squat and will include a discussion of the Starting Strength model of the lift, including the anatomy and forces at work in its execution. We will move into a practical session with plenty of time under the bar for all the lifters. Participants will have an opportunity to put into practice the concepts addressed in the lecture while receiving coaching through their warm up and work sets. 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 coach will discuss the Starting Strength model of the deadlift and the anatomy and mechanics involved in the pull. After the lecture, lifters will learn the 5-steps of a properly performed deadlift 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.
Nicole Rutherford is a Starting Strength Coach who has been certified since 2015. She holds her Bachelors in Business Administration and Exercise Science. In 2016, she moved to California and opened a Starting Strength Affiliate Gym with Jason Varnum and opened a second gym in early 2020. After the state government forced her businesses to shut down, she shifted to traveling the United States in an RV helping clients in person and remotely become the best version of themselves.
Mark Diffley has been involved in barbell coaching for over a decade. Mark discovered Starting Strength in 2011 while coaching CrossFit and received his SSC in January of 2013. Mark has a background in mechanical engineering and was immediately hooked by the mechanical analysis and logic found in Starting Strength method. Currently a firefighter in the Atlanta metro area, Mark coaches on a part time basis working with clients from a variety of backgrounds using the Starting Strength method as the baseline for accomplishing their fitness goals.