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Aaron Buckley

@coach5four

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Helping you plan, implement ,and sustain a healthier lifestyle
•Group Fitness instructor
•Level 3 PT
•Coach @complete_fitness_deepcut
•Sock lover 🧦

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If you’re tired of hurting your lower back every time you pick something heavy up from the floor, you’re not alone.

That’s why you need to master the hip hinge.

It’s a movement pattern used in some of the most effective exercises out there, from strength builders like the trap bar deadlift to explosive power movements such as the kettlebell swing.

Try this at home:
• Stand facing away from a wall, about a foot in front of it. • Place your feet in the same position you would use if you were about to jump forwards. • Push your hips back while keeping your spine neutral. • Your glutes should touch the wall, your knees should be slightly bent, and your shins should stay almost vertical.
That’s a basic hip hinge.

Combine that with the ability to brace your core properly and you’ll have a much better chance of protecting your lower back for the long term.

It’s something we spend a lot of time teaching our students , and one of the key reasons we’ve seen them develop stronger, more capable, and more resilient bodies.

So if you’re tired of dealing with lower back pain, come and see us. We’re confident we can help get you moving better, feeling stronger, and potentially solve the root cause of your lower back issues.

Click the link in our bio to find out more. taken in Complete Fitness by @coach5four

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5 days ago

Tested my 1RM weighted chin‑up for the first time.

Worked through all my percentages, hit the test weight… and I just couldn’t finish that last quarter of the lift.

I always tell my students to praise effort, not result. And honestly, I was disappointed — I really wanted it. But I’m still glad I went for it, and I know it won’t be long before I get it.

It’s okay to test something and not hit the number straight away. What matters is how you refocus, deal with the frustration, and keep showing up. Effort always counts.

#fitness #basingstoke #personaltrainer taken in Basingstoke by @coach5four

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3

a month ago

I met my wife nearly eight years ago in a gym, funny enough lol.

She’s been doing pole for about ten years now, and this is some edited footage from a showcase on Saturday just gone.

To say I’m proud of her is an understatement. I see everything she puts into her routines — all the hours she spends coaching, learning, practising — and she often doesn’t feel good enough.

Well pal, you are good enough. You’re better than good… you’re “alright” 🤣 she’ll get the joke.

I wanted to post this video because I genuinely believe fitness comes in so many different forms. With practice, patience, and a little bit of passion, our bodies can do some pretty incredible things.

@__deefiant ❤️ taken in Basingstoke by @coach5four

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a month ago

This year, I made ONE major change to my training... and it changed everything. 🤯

Having one day where there’s absolutely zero pressure. Taking that pressure off has allowed me to just focus on having fun with it.

Every Friday, I dedicate time to the one exercise I’ve really grown to love: the kettlebell swing.Yes, there’s a structure I follow, but some days I get a massive amount of work in, and other days I don’t.
And honestly? I’m completely okay with that. ⚖️

I carry this exact same ethos into designing programs for the students I coach.A massive part of the puzzle is always: “Will they enjoy this enough to keep coming back?” Building people to be strong, capable, and kind to themselves during the process means making it sustainable.

So, if you’re not enjoying your training right now, find something you do enjoy—even if it’s just once a week. Trust me, it helps! 💯

#KettlebellSwings #KettlebellTraining #FitnessMindset #TrainingTips #CoachLife taken in Basingstoke by @coach5four

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a month ago

A look inside my mid week training sessions—no bullshit, just a solid plan that works. 🛠️👇

• Double KB Squats: 3 × 5–8 (2 RIR) — doubles as great practice to stay sharp on cleans. Heels elevated as it helps with my shitty ankle mobility and keeps the movement more quad-focused.

• One-Arm Negatives: 3 × side with a 5–8s eccentric. An absolute CNS burner, so long rests between reps are mandatory.

• B-Stance Deadlifts: 2 × 8 (2 RIR) — my favorite deadlift variation and a brilliant counterbalance to quad-dominant squats.

• Dips: 2 × 12 + a final set to 13–15. Rebuilding work capacity with bodyweight before adding load back in.

• Half-Kneeling Lat Pulldowns: 2 × 8 (0 RIR) — great for extra volume and unilateral back strength.

Nothing fancy here, just foundational movements that serve a purpose. Training them regularly also keeps my eye sharp for troubleshooting when coaching others.

#StrengthTraining #KettlebellWorkout #PersonalTrainer #TrainingLog #FunctionalFitness CoachLife taken in Basingstoke, England UK by @coach5four

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a month ago

If you’ve ever spoken to me about squats, I’ve probably told you how much I hate them 😂

They’ve never really excited me as an exercise.

For years, I was much more interested in upper body training. Give me pull ups, dumbbell bench press and the stair climber and I was happy.

But the more I coach, and the more I look at my mum, my in laws and people getting older around me, the more I appreciate just how important the ability to squat actually is.

Watch young kids and they’ll happily spend time in a deep squat position. It’s just a movement they naturally use when playing, picking things up or getting down to the floor.

But living in the West, we have access to so many things that make life easier. Chairs, sofas, raised toilets, cars, lifts…the list goes on.

As we get older, we simply stop practising that squat pattern as much.

And like any skill, if you stop practising it, why would you expect to keep it?

The great thing about squats is that they can be scaled to almost any ability.

Front loaded.
Back loaded.
Machine assisted.
Strap assisted.
Bodyweight to a box.

There’s usually a variation that works for where you’re starting from.

And if you can gradually add some load, even better.

Because as we age, strength naturally declines unless we actively work to maintain it. Building stronger legs now gives you a much better foundation for things like getting out of a chair, getting up from the floor and staying independent later in life.

So no, squats still aren’t my favourite exercise.

But they’re in pretty much every programme I write for a reason.

Do them.

Future you will thank you. 💪
#basingstoke #squats taken in Basingstoke by @coach5four

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2 months ago

An exercise I’ve been using a lot lately, both in my own training and with my students at @complete_fitness_deepcut, is the B stance deadlift.

Initially, we introduced it as a way to help those going through pregnancy keep the posterior chain strong, especially if other single leg variations caused any pelvic discomfort.

From there, it was a great opportunity to introduce it to the rest of our students.

It helps beginners understand and get the feel for a single leg deadlift without having to worry as much about balance and stability.

Our more advanced students have been able to progressively overload it much more easily.

It’s also just a great exercise that almost anyone can benefit from because you don’t need to go as heavy to really feel the target muscles working.

Like any exercise, it’s a skill that takes time and patience to get right. But it definitely sits near the top of my list when it comes to hinge movement patterns. taken in Basingstoke by @coach5four

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3 months ago

I started in 2013.

I left in 2020.

I came back in 2023…

…and I haven’t looked back since.

All the corporate bullshit that’s shoved down your throat in commercial gyms is one of the biggest reasons staff turnover is so high and members end up becoming just another number.

At Complete Fitness, I’ve been able to express myself creatively, get involved in programme design, which I absolutely love, and fully invest myself in every one of our students’ journeys.

This is an appreciation post to everyone at Complete Fitness, not just those in the picture. Every coach, every member, and everyone behind the scenes has helped make this place what it is.

The best thing is… we’re only just scratching the surface. 😉 taken in Complete Fitness by @coach5four

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3 months ago

In this video, @coach5four demonstrates one of the key kettlebell movements — the kettlebell swing clean.

Before attempting this progression, make sure you’re comfortable with other clean variations, as well as the kettlebell swing.

Here’s a quick breakdown of how to perform the movement safely 👇🏽

• Start with a strong hip hinge
• Stand roughly half a foot away from the kettlebell
• Keep the handles horizontal or slightly angled
• Use a light grip on the bells
• Brace, then hike the bell back towards the hips
• Explosively extend through the hips
• Keep the bell close to the body
• Spear your hand through to catch it in the rack position
• Loosen your grip on the way down, guide the bell back through the hips, then swing it down to the floor

Key things to focus on 👇🏽

• Strong hip drive, with a smooth hand insertion at the top
• Keeping the bell close to avoid forearm impact
• Bracing before every rep
• A controlled, smooth path both up and down

The swing clean is a great drill for learning how to get heavier bells into the rack position more efficiently.

Struggling to master the clean? You’re not alone — it’s something we specialise in coaching.

Our next intro session is on 16.05.26, and spaces are filling quickly.

Secure your spot now — link in bio 💪 taken in Complete Fitness by @coach5four

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6 months ago

For over a year now, I’ve had the privilege of coaching the morning classes exclusively.

Some mornings I’m not feeling 100% mentally, but I always do my best to show up and give everything I can to each session.

Watching the 7am class moving 100s of kilos with what looks like ease… it makes every single trip from Basingstoke worth it.

Thank you all — I’m genuinely so proud. taken in Complete Fitness by @coach5four

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6 months ago

In this video, @coach5four demonstrates one of the key kettlebell movements — the double kettlebell clean.

Before attempting this progression, we recommend being confident with both the goblet clean and the single‑arm clean.

Here’s a quick breakdown of how to perform the movement safely 👇🏽

• Start with a strong hip hinge
• Keep the handles horizontal or slightly angled
• Lightly grip the bells
• Brace, then snap the hips
• Keep the bells close to the body
• Spear the hands through to catch in the rack
• Hinge to lower the bells

Key things to focus on 👇🏽

• Strong hip drive, spearing the hands through at the top
• Keeping the bells close to avoid forearm impact
• Bracing before every rep
• A smooth path both up and down

Mastering the double clean is especially useful when linking multiple exercises together in what’s known as a kettlebell complex.

Struggling to get the clean right? You’re not alone — and it’s something we specialise in coaching.

Our next available intro session is on 16.05.26, and spaces are going FAST.

They won’t be around for long — secure your spot now.
Link in bio 💪 taken in Complete Fitness by @coach5four

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7 months ago

In this video, @coach5four demonstrates one of the key kettlebell movements — the one-arm clean.

Before attempting this progression, we recommend being comfortable with both the goblet clean and the assisted clean.

Here’s a quick breakdown of how to perform the movement safely 👇🏽

• Start with a strong hip hinge
• Keep the handle horizontal or slightly angled
• Lightly grip the bell
• Brace, then snap the hips
• Keep the bell close to the body
• Spear the hand through to catch it in the rack
• Hinge to lower the bell

Key things to focus on 👇🏽

• Strong hip drive, spearing the hand through at the top
• Keeping the bell close to avoid forearm impact
• Bracing before every rep
• A smooth path both up and down

Mastering the clean is essential if you want to progress to more advanced kettlebell movements, such as the snatch.

Finding it difficult to master the clean? You’re not alone. Luckily, it’s something we specialise in coaching.

Our next intro session is on 11.04.26, and there are only 6 spaces left.

They won’t be around for long — secure your spot now.

Link in bio 💪 taken in Complete Fitness by @coach5four

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7 months ago