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BENTON GYM

@bentongym

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Train with purpose. Live your best.
💪🏼 CrossFit • Hyrox • Personal Training
👶🏻 Staffed Crèche
📲 Beginner friendly, trial a class ⤵️

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17

1

23 days ago

The workouts get you through the door.
The people are what keep you coming back.

Coaches who know your name, members who cheer your wins and high fives after hard workouts.

That’s Benton in a nutshell.

Come for the fitness.
Stay for the people.

Book your first class via the link in bio and join us.

#bentongym #builtbybenton #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

796

1

7 months ago

Nobody walks into the gym knowing everything.

Every confident member you see today was once figuring it out too.

You don’t have to be fit to start. You just have to start.

Last Chance: $21 for 21 days. Unlimited group training + open gym access. DM us “WINTER” to get started.

#bentongym #builtbybenton #grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

132

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3 months ago

BATTLE OF THE AGES | EVENT 2
MOVEMENT STANDARDS & EVENT FLOW

Powered by @rogueaustralia

CAL ROGUE ECHO BIKE
• 1 minute to adjust seat height before the workout begins.
• Judges will reset monitors after each round.
• Athletes must remain seated with feet on the pedals until the designated calories are achieved and visibly displayed on the screen.

BURPEE DOUBLE BOX JUMP OVERS @ 60/50cm
• Chest and thighs must touch the ground at the bottom.
• Both feet must touch the top of the box on the way over.
• Athletes must step down on both sides for reps to count.
• Age-specific step-up option available for ages 15-19, 45-49, 50-54 and 55+ only.
• Box height remains 60/50cm for all age groups.
• If an athlete forgets to step down, they only need to complete the missed step-down portion, not repeat the entire rep.

DUAL KETTLEBELL HANG CLEAN & JERKS @ 24/16kg
• First rep can start from the floor.
• Both kettlebells must touch the top of the shoulders on the way up.
• Finish with elbows, hips and knees fully locked out overhead.
• Kettlebells can travel inside or outside the legs.
• Strict press, push press or push jerk are all permitted overhead.
• Age-specific single kettlebell hang clean & jerks for ages 15-19, 45-49, 50-54 and 55+ at 24/16kg, with an even number of reps on each arm.

25M DUAL KETTLEBELL FARMER’S CARRY
• Two x 12.5m laps, around the chess piece at the end of the arena and back.
• No grips permitted in this event. Chalk will be provided.
• If kettlebells are dropped, athletes can pick them up and continue from where they left off. No penalty applies.

FULL EVENT 2 DROPS TOMORROW NIGHT 👀

***1st person to guess time domain, format and all rep schemes correctly wins a @lskd X Battle Of The Ages t-shirt 🎁***

Limited spots remain in each age group. Claim your spot and register via the link in bio.

3 WEEKS OUT.
Train smart, train hard and be ready ⚔️

📅 Sunday 1st November
🏟️ @bentongym

#INDICOMP
#MASTERS
#TEENS
#AGEISJUSTANUMBER taken in Benton Gym by @bentongym

83

13

2 days ago

SPOT THE DIFFERENCE: STRICT PULL-UPS

Strict pull-ups are one of the best movements for developing upper-body strength, but technique plays a huge role in building that strength effectively.

Let’s break down the difference between a bad rep and a good rep 👇🏻

❌ BAD REP
• Elbows remain bent at the bottom, failing to reach full extension.
• Using momentum or swinging to initiate the pull.
• Chin doesn’t clearly pass above the bar.

✅ GOOD REP
• Full elbow extension at the bottom of every rep.
• Maintain a tight core and controlled body position, avoiding unnecessary swinging.
• Pull until the chin clearly passes above the bar, then lower with control.

THE TAKEAWAY
Quality reps build strength. Prioritise full range of motion, body control and consistency before increasing volume.

Want to improve your strict pull-ups? DM us “PULL-UP” and we’ll help you build your strength. 💪🏻

#grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

24

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5 days ago

BATTLE OF THE AGES 2026
EVENT 1 | POWERED BY @frog_grips 🐸

10 MINUTE AMRAP:

3 WALL WALKS
9 POWER CLEANS
15 TOES TO BAR OR 5 BAR MUSCLE UPS
21 WALL BALLS @ 9/6KG
50 DOUBLE UNDERS OR 100 SINGLE UNDERS

“CHOOSE YOUR BATTLE”
Before the workout starts, athletes must confirm with their judge either 15 Toes To Bar or 5 Bar Muscle Ups. Your choice is locked in for the entire workout and cannot be changed.

POWER CLEANS:
15–19 | 50–54 & 55+ = 50/35kg
20–24 | 25–29 | 30–34 | 35–39 | 40–44 & 45–49 = 60/40kg

WALL BALL TARGET HEIGHT:
15–19 | 50–54 & 55+ = 9ft/8ft
20–24 | 25–29 | 30–34 | 35–39 | 40–44 & 45–49 = 10ft/9ft

Substitutions:
3 Wall Walks or (x2) 6 Half Wall Walks to the designated halfway tape line.
15 Toes To Bar or (x2) 30 Hanging Straight Leg Raises.

No penalty for substitutions other than the additional time required.

Setup & equipment:
• Athletes must bring their own skipping rope.
• Pull-up bars are set at 2.2m.
• J-hooks will be positioned either side of the bar for athletes to step up from or 3-inch risers will be available in each lane for athletes who prefer to self-manage their setup.
• Chalk is provided.
• Athletes will have a running start into the Wall Walks.
• Athletes must face the crowd while performing Toes To Bar & Bar Muscle Ups.

Athletes will have 1 minute before the workout to set their rope, wipe down the pull-up bar and confirm their Bar Muscle-Up or Toes-to-Bar choice. Once the workout begins, the gymnastics choice is locked in.

Grips are allowed. We recommend the latest Elite HD Frog Grips, they provide excellent grip on our powder-coated pull up bars and are a great option for this workout.

This is our main gymnastics test. It requires the most coordination, accuracy and decision making of the five events. We’re looking forward to seeing which option athletes choose and how those decisions play out on competition day.

Get practicing. Test both options, figure out what works best for you and build your strategy before you hit the floor.

Register via the link in bio.

Questions? Hit us up in the comments or send us a DM.

GOOD LUCK IN EVENT 1 ☝🏼

#BATTLEOFTHEAGES
📆 Sunday 1st November
🏟️ @bentongym
🎥 @joshlynchphoto taken in Benton Gym by @bentongym

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23

5 days ago

Does technique really matter?
Every. Single. Rep.

Good technique isn’t about making a lift look pretty. It determines how efficiently you move, how much load you can safely handle, how well you hold your position when you’re tired and how far you can keep progressing.

That’s why at Benton, we coach the movement before we load it.

Because adding weight to poor movement might get you a bigger number today, but good mechanics are what allow you to keep getting stronger tomorrow.

Technique isn’t separate from strength. It’s part of strength.

We’re not here to build bodies that are strong for a season. We’re training for life. 💪🏻

Want us to take a look at your technique? Send us a DM! There’s a place for you here at Benton Gym. 💚

#grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

16

2

6 days ago

THE LONG HARD NIGHT
SATURDAY 21 NOVEMBER | 8PM TO 8AM
BENTON GYM
MIXED TEAMS OF THREE

Some nights are harder than others.

This one is going to be hard by choice.

We’re really proud to be hosting The Long Hard Night at Benton Gym this year in collaboration with @lskd and @movember

Men’s mental health is something we’ve been personally affected by, as have many people close to us. We know how many families and communities have been impacted by it, and we also know there are so many people struggling that you would never even know about. It’s probably far more common than most of us realise.

So when this opportunity came up, we wanted to play our part.

The goal is simple:

40 TEAMS
120 PEOPLE
12 HOURS
1 PERSON ALWAYS WORKING

Teams of 3. Mixed gender.

You’ll rotate through the Air Runner, SkiErg, RowErg and BikeErg, working together to accumulate as many kilometres as possible over the 12 hours.

But this isn’t really about the kilometres.

It’s about getting together, having the conversations, suffering together, raising money and doing something that challenges you.

We’ve never done anything like this ourselves, so this will be a completely new experience for us too.

And honestly, 12 hours of suffering is nothing compared to what some people and families go through when they’ve been personally affected by men’s mental health.

So even if you’re not ready to speak up.
Even if you don’t know what to say.
Even if you haven’t been personally affected, or don’t know anyone who has.

Come and suffer with us anyways.

Grab two mates. Build a mixed team. Make a commitment.

Every cent raised goes directly to Movember.

AND THERE’S MORE.

Your ticket includes a full LSKD team outfit for every team member. Top + bottom, chosen by you.

Let’s make it a night that means something. A night that creates awareness, starts conversations and hopefully encourages people to make a change, speak up and get the help they need.

ENTER YOUR TEAM.
SUFFER TOGETHER.
START THE CONVERSATION.

Link in bio to register. taken in Benton Gym by @bentongym

163

22

7 days ago

SPOT THE DIFFERENCE: POWER SNATCH

LEGS + HIPS
❌ First: Too much pulling with the arms and not enough drive from the legs and hips.
✅ Second: Uses the legs and hips to drive the bar up and back.

BACK POSITION
❌ First: Rounded back off the floor.
✅ Second: Stronger, more controlled starting position.

BAR PATH
❌ First: Bar moves away from the body, making the lift less efficient.
✅ Second: Bar stays close to the body and travels up and back.

ARM + OVERHEAD POSITION
❌ First: Arms are doing too much of the work to get the bar overhead.
✅ Second: Explosive hip drive sends the bar up, then the arms punch through to a strong lockout.

FINISH + DESCENT
❌ First: Less efficient finish and movement.
✅ Second: Strong lockout, stands tall, then brings the bar down smoothly and close to the body.

The goal isn’t to lift the bar with your arms.

Use your legs and hips to create the speed, then get underneath and lock it out.

Better technique becomes even more important as the weight gets heavier.

Need some help with your lifts? DM us “SPRING” and we’ll get in touch. 💪🏻

#grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

50

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11 days ago

Always carrying a niggle? Just got over one injury only for something else to start hurting?

It’s easy to put it down to bad luck, getting older, or simply “training hard.”

But sometimes, the problem isn’t how hard you’re training. It’s how you’re training.

Jumping between random high-intensity sessions might leave you absolutely cooked, but being exhausted isn’t the same thing as making progress.

Smart programming has a plan behind it.
Your strength progresses.
Your technique improves.
Mobility and recovery aren’t an afterthought. And your body gets the chance to actually adapt to the work you’re asking it to do.

At Benton, we’re not trying to destroy you every session just so you feel like you’ve trained.

We’re training for life.

Because the goal isn’t to train hard for the next three weeks.

It’s to train hard, get stronger and keep showing up for years to come. 💪🏻

🔥 NOW ON: 4 weeks of unlimited group training + open gym access for $60. DM us “SPRING” and we’ll send you the details.

#grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

20

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14 days ago

Insights into the most common Shoulder to Overhead movements you'll see at @bentongym with coach @mekenziewoodhouse

1. Strict press: knees locked, shoulders do all the work. This builds raw upper-body strength and solid overhead positions.

2. Push press: dip and drive, then press. Power travels from the hips out to the arms (core to extremity), so you can press more weight.

3. Push jerk: dip, drive, then press yourself under the bar and catch it with bent knees. This adds speed, coordination and accuracy, and it's where you move the heaviest loads.

Why all three? Each lift trains your upper body in a different way. The strict press builds the strength, the push press trains your shoulders to handle heavier loads, and the push jerk teaches you to move weight overhead fast and with control. You need all three to build shoulders that are strong, powerful and capable.

Mechanics, then consistency, then intensity. That's how we coach at Benton. by @bentongym

17

0

15 days ago

SPOT THE DIFFERENCE: POWER CLEAN

❌ BAD REP
• Not enough leg drive through the extension
• Slow turnover, didn’t pull myself under the bar.
• Elbows came through late
• Chest dropped & back rounded off the floor
• More tension through the lower back

✅ GOOD REP
• Strong leg drive + full extension
• Fast turnover, actively pull under the bar.
• Elbows snap through quickly
• Chest stays up + strong back position off the floor
• Legs do the work, less load through the lower back

Technique matters. Small changes to your positions and timing can make your lifts feel stronger, smoother and more efficient.

Need some help with your lifting? DM us “SPRING” and we’ll get in touch.

#grouptraining #functionalfitness #southernhighlands taken in Southern Highlands by @bentongym

3

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19 days ago