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R E F O R M A N C E

@reformancetraining

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𝘙𝘦𝘷𝘰𝘭𝘶𝘵𝘪𝘰𝘯𝘪𝘻𝘪𝘯𝘨 𝘗𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦
#ReformanceTraining #Reformance
Powerlifting Coach | Strength Training | Game Day Specialist | Sport Nutrition

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Sheffield 2026 marked our fourth consecutive year being part of one of the biggest stages in powerlifting. Beyond providing in-person support across training, nutrition, and meet-day handling, the weekend was a chance to slow down and genuinely connect with an incredible group of lifters.

At the highest level, progress is rarely about sweeping changes. It’s built on small details, disciplined decision-making, and trust earned over time. Alongside training, nutrition, and lifestyle considerations, the coach–athlete relationship is a defining factor in performance. Shaping preparation, reinforcing confidence, and guiding execution when the stakes are highest.

We’re deeply grateful to the eight athletes who represented Reformance in different capacities at Sheffield 2026. Thank you for trusting us with your preparation. We’re proud to stand alongside you and excited for what’s still to come.

#Reformance #ReformanceNutrition #Sheffield #2026 #Powerlifting by @reformancetraining

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8 months ago

Your squat is unique to you. Each person’s anthropometric measurements (body dimensions) and personal preferences strongly dictate how they squat.

Although each person’s build is different, the fundamentals of a squat do not change: maintaining your center of mass (COM) over the midfoot throughout the squat pattern. The COM is a single point representing the location where the average mass of the object is present. The Combined Center of Mass (CCOM) is the point where the total mass of two or more objects (body’s mass and the mass of the bar load) is concentrated.

Proper alignment helps manage balance, stability, and efficient force production throughout the squat. Deviations from this alignment, such as shifting the COM too far forward or backward, can compromise lifting technique and limit the effectiveness of the exercise.

It’s worth noting that the bar path is not always going to be perfectly vertical, as it will also be dictated by the individual’s limb length. As long as the center of mass is maintained, understanding an individual’s unique anthropometric measurements is essential for optimizing squat technique. Referencing and mimicking other lifters’ techniques can be a good way to inspire a starting point, but it will require adjustments based on your specific needs. Adjustments to stance width, foot placement, squat pattern, and squat depth may be necessary to accommodate body proportions and ensure proper biomechanics.

In conclusion, recognizing the importance of individual biomechanics and center of mass in squat technique allows for tailored adjustments that optimize performance.

#Reformance #ReformanceTraining #squat #biomechanics #powerlifting #longfemurgang by @reformancetraining

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2 years ago

The bulldog grip has become increasingly popular in powerlifting for its potential to enhance strength and improve bench press efficiency. Unlike the standard closed grip, the bulldog grip emphasizes internal wrist rotation, positioning the bar diagonally across the palm. This adjustment promotes a more natural elbow flare and a higher bar contact point compared to the traditional grip. Some lifters even press their fingertips into the bar to increase stability

The bulldog grip can help alleviate elbow pain. The traditional grip often forces the hand to tightly clench the barbell, activating the wrist flexors, which can aggravate discomfort. With its more relaxed hand position, the bulldog grip reduces wrist flexor activation, potentially easing tension in the elbow.

This grip may also be beneficial for beginner or novice lifters who tend to over-tuck their elbows. Internal wrist rotation promotes a more consistent elbow flare, preventing technical issues during the bench press. Additionally, some lifters find the bar sits more comfortably in their hands with the bulldog grip.

Lifters should be cautious when adjusting grip width with the bulldog grip. While it can reduce range of motion (ROM), which benefits some lifters, extreme internal rotation may lead to increased shoulder stress. If the grip width remains the same as the standard grip, the bulldog grip could actually increase ROM due to the higher contact point, causing lifters to work harder.

⚠️Disclaimer: The bulldog grip is technically not allowed in the IPF, as the rule requires a thumb-around grip. However, less exaggerated variations have been successful in national and international competitions.

Ultimately, the effectiveness of the bulldog grip depends on individual comfort and technique. If it feels better for your wrists and shoulders, it’s worth experimenting with. As always, consistent technique and addressing any painful symptoms is more important than relying solely on grip style.

DM @reformancetraining for coaching inquiries!

#ReformanceTrainjng #benchpress #powerlifting #bulldoggrip #powerliftingtechnique by @reformancetraining

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3 days ago

What’s your biggest powerlifting regret? 🤔

Maybe it was doing too much too soon, following the wrong powerlifting program/coach, neglecting technique, ignoring an injury, cutting too much weight for competition, or chasing a PR that wasn’t there.

Experience is often a great teacher, but rarely a cheap one.

If you could go back to the beginning of your powerlifting journey, what would you do differently?

Powerlifters and coaches—let’s hear yours!

#questionoftheday #reformancetraining #qna #powerlifting by @reformancetraining

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4 days ago

I give to you the @static_monsters world champion @charlottetsw !!

Charlotte performs nothing short of miracles every time she competes. The dedication, hard work, sacrifices, and set backs were all worth it. After qualifying for the event with just her deadlift she increased her total again and took home the gold.

She also received an invitation to the world championships next year in South Africa! taken in Phoenix, Arizona by @reformancetraining

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5 days ago

Coaching and programming the individual in front of you is the cornerstone of improving their performance.

It would serve a disservice to them if a coach was to use the same strategies for drastically different people. However, there is a difference between giving everyone the same thing and using coaching system.

If the same exercises gave everyone the same results, we would all copy the world champs program and call it a day. But we don’t, because we are all built differently.

Each of us have different leverages, muscle insertions, training histories, genetics, and so on. So the same exercises aren’t only going to produce different results, we will execute them differently too.

These 3 movements contribute to the strengthening of the posterior oblique sling which is utilised heavily in lifters who have a very pitched over squat style.

The contralateral kickstand RDL focuses on dynamic hip hinging and anti rotation and flexion with the torso.
The contralateral dumbbell split squat focuses on the same things as the RDL but with more knee extension.
The meadows row does the opposite of the RDL by focusing on an isometric hip position and a dynamic torso movement.

If you do have any questions about this post, please leave a comment or DM me directly. taken in Winnipeg, Canada by @reformancetraining

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6 days ago

Good luck to our team at the upcoming 2026 Commonwealth Championships!

@mielyun (nutrition) M1, u52 kg
@rosh.lewis M2, u69 kg
@birkspl - M1, 84+ kg
@pmgervais (nutrition) M1, u83 kg

Let’s goooo!!

#ReformanceTraining #Powerlifting #CommonWealthChampionships #CPU #IPF by @reformancetraining

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8 days ago

@charlottetsw takes to the stage at the @static_monsters world championship this Saturday!

She has fought tooth and nail for this opportunity and deserves every kilo she will be lifting 💪 taken in Phoenix, Arizona by @reformancetraining

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10 days ago

Coach @strengthcoach.beck is up this weekend at the 2026 Western European Championships! 🇮🇪

Beck will be representing Éire in the U105kg class this Saturday, September 19th.

Wishing Beck the best of luck on the international platform. Time to put the work on display. 💪

Good luck, Beck! 🇮🇪

#ReformanceTraining #Powerlifting #WesternEuropeanChampionships #PowerliftingIreland #TeamEire by @reformancetraining

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10 days ago

Is “knees out” actually a rule for good squat technique?

“Knees out” is one of the most common squat cues in powerlifting and strength training. It can be useful—but like most coaching cues, it should solve a specific problem rather than become a universal rule.

As we descend into a squat, the hips move through a combination of flexion, abduction and rotation. The knees may track outward during the descent, while some inward movement can also occur as we approach or leave the bottom position. Neither direction is inherently “good” or “bad.”

Importantly, more external rotation isn’t necessarily better.

Research examining prescribed hip external rotation during squatting has shown that changing hip position can alter muscular demands. For example, both 30° and 50° of prescribed external rotation increased hip-adductor EMG during the deepest portion studied compared with a neutral position. However, this does not establish 30° as an optimal squat position—or suggest that every lifter should deliberately push their knees farther out.

The adductor magnus can contribute substantially to hip extension at greater hip-flexion angles, making the adductors important contributors to a deep squat. Intentionally changing hip rotation can also alter hip joint moments and potentially change the mechanical demands placed on these muscles.

So, how far should your knees track out?

There is no universal target. Hip anatomy, femoral morphology, stance width, foot angle and individual squat strategy can all influence how a lifter moves.

The goal isn’t to make every squat look the same. It’s to develop a stable, repeatable and effective technique that allows you to achieve competition depth and express strength.

“Knees out” is a cue, not a rule. Use it to solve a problem—not to create one.

#Powerlifting #Squat #SquatTechnique #PowerliftingCoach #StrengthTraining by @reformancetraining

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10 days ago

What’s the hardest lift to coach: squat, bench, or deadlift? 🤔

Each lift presents its own challenges. Individual anatomy, technique, equipment, and even how a lifter responds to different cues can change what “good” coaching looks like.

So, coaches and athletes—which lift do you think is the hardest to coach effectively?

Squat, bench, or deadlift—and why?

#questionoftheday #reformancetraining #qna #powerlifting by @reformancetraining

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11 days ago

South East Autumn Open Recap for @nannanlifts

After a stressful experience at Master’s nationals earlier this year we needed to take some time to boost her confidence in the competition environment.
Not every competition needs to push the total forward, there is just as much value in pushing someone’s mental strength forward.

Diane finished with a 307.5kg Total.
Squat: 110kg
Bench: 50kg
Deadlift: 147.5kg

She certainly could have lifted more, but that is not what the day was about. Thank you @j.m.e.fit for handling today. by @reformancetraining

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15 days ago