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Savannah Moon | Strength Coach

@strengthcoachsav

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🧱 M.S., CSCS, Pre-Script Lvl 1
🏅 Here to make you a stronger, better athlete
⬇️ Coaching interest form below
🐶 DEADLIFT FOR DOGS REGISTRATION BELOW

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I am currently looking for high school, college, or open age division athletes who want to take their training to the next level and work with a coach who thinks LONG TERM.

Not just "how can we get you an ATPR by the next meet," but "how can we get you the state deadlift record in the next year?"

Whether you've competed for years or never before, if you feel like you have untapped potential, feel strong but want to take it to the next level 📲 send me a DM or fill out the interest form in my bio

LETS. GET. IT.

#powerliftingcoaching #coaching #highschoolpowerlifting #collegepowerlifting #powerliftingcoach by @strengthcoachsav

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5 months ago

I've gotten into the habit of calling the deadlift starting position the "triangle." This is the position you create with your hips, knees, and shoulders as you travel from the floor to your knees. We want to keep this triangle moving the same off the floor in order to produce a shit ton of force. Both @colton_the.limit.breaker (sumo clip) and @lucyunders_strongwoman (conventional clip) do this incredibly well. This visual has been helpful to reinforce to my athletes that we get some sort of mechanical or technical breakdown when this position dramatically changes off the floor.

There are two major reasons we see this happen:

1. Hips rising first. This could be a few things - starting with bodyweight too far forward in our foot, shoulders too far out in front of the bar, starting with hips too low, or weak af quads. These usually point to a poor starting position. In general we want to see shoulders sliiiightly in front or on top of the bar, and we don't want to see hips rise first to the point your shoulders are pushed even more out in front of the bar.

2. Dramatic back rounding as you break off the floor. While starting with some degree of upper back (thoracic) rounding is not bad for you, and something us coaches typically encourage, getting a dramatic change in position during your initial push is what *can* be bad for you. This indicates that your brace, ability to hinge, or posterior chain is just straight up weak. Or all of the above. Fix that shit => stronger deadlift.

Both of these points come down to one major theme - a loss or change in position off the floor leads to some sort of technical breakdown and doesn't give us the best advantage for force production.

Caveat: But like anything in the gym there are plenty of people deadlifting whose torsos or hip position change as they break the floor and it works for them just fine. In general we just see more success & more records broken when that triangle is kept moving as one unit!

Interested in coaching? Fill out the interest form in my bio or shoot me a DM!

#powerlifting #deadlift #deadlifttechnique #powerliftingcoaching #onlinecoaching by @strengthcoachsav

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3 months ago

We are TWO WEEKS AWAY from Deadlift for Dogs II!! The registration deadline is coming up soon - you have 13 days to register by October 8th 🎃

Some more info about Deadlift for Dogs:
-D4D is a deadlift-only charity event. All proceeds go to @forgotten_now_family_rescue to support their animal shelter and efforts to combat animal abuse
-100% of athlete sign-up fees and spectator door fees will be donated to the charity
-This event is non-sanctioned, meaning it is not affiliated with any specific powerlifting federation. No membership needed to participate!
-You do NOT need to wear a singlet! You can wear whatever you would like, you do not need to wear shoes, but deadlift or long socks are required
-You can sign up with friends and make a team 🏆
-We will have raffles, food trucks, and ADOPTABLE DOGS at the event

🐾 To sign up: go to LiftingCast.com, search “Deadlift for Dogs II” or follow the link in my bio!!

Questions? Send me a DM!

#deadliftcompetition #charityevent #charlottepowerlifting #charlotteevents #deadliftfordogs by @strengthcoachsav

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3 days ago

The pec minor will also help with scapular depression but we’re talkin bout the BACK here! 🩻

Some of my fav exercises for mid + lower traps:
-Prone + overhead positions like a prone Y, but these aren’t easily loadable over time
-Kelso shrugs, high reps
-Dip variations, mid and low traps act as a scapular stabilizer
-Some row variations

For serratus anterior:
-Scap push-ups
-Foam roller wall raise, good for learning how to connect to it, not loadable over time
-Underhand shoulder press, stolen from @michael_scullin !
-Neutral grip landmine press, keeping elbow and arm in front of you rather than out to the side

Want someone to do the thinking and exercise selection for you? Send me a DM or fill out the Coaching Interest Form thats linked in my bio 🫱🏻‍🫲🏼

#benchtips #backexercises #benchpress #powerlifting #powerliftingcoaching by @strengthcoachsav

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4 days ago

USAPL Southeast Regionals was legit just so fun. A reminder of how lucky I am that THIS is what I'm spending my time on earth doing, growing, continuously learning and refining.

This was my teams first Regionals. The expectation was to go into it for the experience of a higher-level meet, do our best, and see what we could do. Learned a lot as a coach and about how these three operate when there's more on the table. Good soup? Good data.

27 calls made and 6 no-lifts. 5/6 of those failed lifts came from technical mistakes that were discussed and adjusted to prevent in training, only one of them from failing to finish the lift. My biggest take away from this is not that my standard needs to be tougher, but that ~I~ need to be tougher where it matters. Being a college S&C coach taught me that I can be strict and firm when necessary. But always always always in a way that is fair and productive for the athlete and their personality.

Have sooo much to say about each of my athletes performances that will have to wait for media packages and full recaps. I am so proud of each of them, I'm already crafting up devious shit for their next programs 👀 Love ya guys, thank you all for trusting me in so many ways 🫶🏼💕💪🏼

This meet lit a fire under my ass more than ever before. I want my athletes to be fucking strong, make a name for themselves, WIN. Developing that system takes time, and we're starting it from the ground up. Brick by brick 🧱🧱

#usapl #southeastregionals #bandaidgirl #USAPLNC by @strengthcoachsav

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6 days ago

Just a few weeks out from Deadlift for Dogs!!

Some more info if you're on the fence about registering:
🐾 The competition is on a deadlift platform outside
🐾 You will compete on a deadlift bar and pound plates
🐾 This meet is non-sanctioned, aka not affiliated with an official powerlifting organization
🐾 You do NOT need to wear a singlet!
🐾 There will be prizes for the top male and female lifters based on DOTS score
🐾 You can choose to register as part of a team
🐾 Forgotten, Now Family will be there with adoptable dogs!

📲 Sign up on LiftingCast.com. Search "Deadlift for Dogs II" OR click the link in my bio!

Questions? Comment below 👇🏼 by @strengthcoachsav

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10 days ago

Swipe for a surprise

#powerlifting #USAPL #southeastregionals #usaplregionals #goats by @strengthcoachsav

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12 days ago

🐶 WE ARE 29 DAYS AWAY FROM THE SECOND DEADLIFT FOR DOGS CHARITY DEADLIFT EVENT 🐾🏋🏽‍♀️

🏆 We are excited for an even tougher competition this year, the addition of the TEAM category, and even bigger prizes 💪🏼

📲 Registration is still open, register at LiftingCast.com and search "Deadlift for Dogs II," OR go directly through the link in my bio!!!

🐾 WE CAN'T WAIT TO SEE YOU THERE

#deadliftcompetition #charlottepowerlifting #localmeet #powerliftingcomp #charlottecharity by @strengthcoachsav

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17 days ago

"You are enough." Words that are said with such good intentions but usually fall on deaf ears. At one point I thought these words were sufficient 𝘦𝘯𝘰𝘶𝘨𝘩 to say to someone with SI or struggling with their mental health.

A little under three months ago, we lost someone we love to suicide. Although Milo would have never understood the impact she had on me, and although it is not necessarily my trauma to bear, the grief has absolutely changed every part of my life. The anger that people always talk about? I'm not sure it'll ever go away. But that anger is always followed up by an understanding - acceptance - of the deep, irreversible pain Milo was experiencing all without letting a single person in her life know.

When I read it now, "you are enough" implies thoughts of suicide or SI comes from a place of insecurity or feeling less-than. In reality, and almost obviously, that's not the only way to start the fire: Abuse, trauma, neglect or mistrust, physiological damage, drug addiction, the list goes on. It's not always about easily "fixable" things. It doesn't always make itself known. And it doesn't always come with answers to the questions you'll ask yourself for the rest of your life.

If I've taken anything from this grief, it's to treat humans better. Even if the anger and anxiety makes it REALLY fucking hard sometimes. The next time you read a post like this, or the next time you hear about someone DBS - kindly spare your "thinking of you" or "sending you love" comments, and check in with that one friend who made that worrisome comment a while back. Or message your friend who jokes about suicide a little too much. Because while there are so, so many devastating instances where there are zero warning signs. Reaching out to someone goes a helliva lot further than a comment. Treat everyone with love, because we don't do that 𝘦𝘯𝘰𝘶𝘨𝘩.

P.S. ily my best friend. You are stronger than most people will ever have to be. You are so loved 💕 by @strengthcoachsav

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17 days ago

Has the floor risen? Yeah I'd say the floor has risen.

Want to see progress like this? 📲 Shoot me a DM with any questions you have or fill out the "Coaching Interest Form" in my bio!!

#powerliftingcoach #powerlifting #progress #coaching #onlinecoaching by @strengthcoachsav

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18 days ago

August Highlights!!! Some big ATPRs for the gang while everyone else continues to marinate 🍝🍝📈

★ Nick with a deadlift ATPR of 255kg, +10kg meet PR
★ Dylan with a squat ATPR of 600lbs!!! +40lb PR
★ Ladara with a deadlift ATPR of 150kg, +2.5kg
★ Lindsey with a bench ATPR of 77.5kg, 2.5kg off her best single
★ Alec with a bench ATPR of 115kg, +5kg
★ Andrea with a bench ATPR of 105x2, repping her best single
★ Jenna with another bench ATPR of 75kg, +2.5 from last month
★ Greg with a deadlift ATPR of 140kg, repping his best single!!

With Regionals and a few other meets coming up, September is going to be even bigger and better 👀 by @strengthcoachsav

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25 days ago

WE ARE JUST UNDER 6 WEEKS OUT FROM THE SECOND ANNUAL DEADLIFT FOR DOGS!! 🐶 Join us of a deadlift-only competition on October 10th at the Life of Strength.

🎉 There will be vendors, ADOPTABLE DOGS, beer, food, raffles, and more!! All proceeds go to @forgotten_now_family_rescue

#deadliftcompetition #powerlifting #localmeet #garagemeet #animalrescue by @strengthcoachsav

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a month ago