Weight Training

1 Arm Dumbbell Row With A Twist

The Dumbbell Row is a great single arm exercise for improving the back, particularly the latissumus dorsi and the teres major.

When adding a twist to the movement - like we enjoy doing at Body Conquest, it brings a little more emphasis to the latissimus dorsi than a regular row.

1 Arm Dumbell Row

The 1 arm or single arm dumbell row is a good back exercise for isolating one side of your body. This has it's advantages if you have devolped any imbalances in symmetry between left and right sides of your back.

The one arm row works the latissimus dorsi, trapezius, rhomboideus, and teres major and also the biceps brachii. Always remember to start with your weaker side first. This will prevent further imbalances developing.

1 Arm Pushups

Remember watching Rocky and wishing you could pushout those 1 arm pushups while yelling out "Yo Adrian!"? No? I did!

These are a tough exercise, but if you are finding regular pushups or explosive pushups too easy, then maybe it's time to give these a go!

3 Phase Situps

At the Body Conquest Training Facility in Geelong, a simple crunch just won't cut the mustard when it comes to working the abdominal muscles. The staff are always trying to come up with new or harder ways to improve core and abdominal strength, stability and power.


The 3 phase situp is a swiss ball based exercise that we would rate as one of the more difficult exercises to master. You will definitely be sore the following day after performing this exercise correctly.

Advanced Leg Press Technique

The leg press technique demonstrated here by head trainer Ingrid Barclay is slightly different to how we normall prescribe leg press for beginning clients.

By taking out the top third of the movement where lockout occurs, we prevent the load being removed from the quadriceps - tension is always on - thus, greater "time under tension" results from the movement.

Watch out, it burns!!

Advanced Technique For Barbell Lunges

Head Trainer Ingrid Barclay demonstrates an advanced (and very different) way of performing barbell lunges.

This technique shifts the emphasis from utilising the glutes to greater pressure on the quadriceps.

Advanced Technique for Leg Extensions

Head Body Conquest Trainer Ingrid Barclay demonstrates another of her advanced lifting techniques - a leg extension that doesn't utilise the top third of the range of movement. This does 2 things, firstly, it prevents a bone on bone shear force enacting upon your knee joint (one of the major issues that is argued about utilising knee extensions) and secondly, it keeps the continual tension on the quadriceps muscles.

BC Trainer Ji deadlifts 170kg

Body Conquest Trainer Ji Cottrill performing strict deadlifts @ 170kg for 6 reps at a bodyweight of 72kg.

Bulgarian Split Squat

The Bulgarian Split Suat is a variant of the uni-lateral split squat, utilising a raised platform to increase the angle of the rear leg, placing increased pressure on the performing front leg, and moving the engagement pattern to emphasise the quadriceps muscles instead of the gluteals.

Trust a nut case group of people like the Bulgarians, who's favourite past time is weightlifting to come up with an exercise like this. If you like predictions of the Clubber Lang variety (pain...), then give this exercise a try. You will definitely look hardcore in the squat rack while doing this!

Cable Biceps Curl

An Ingrid Barclay special, the cable biceps curl is a great way to show off your guns whilst working them in a cable crossover machine!

Welcome to the Gunshow! *boom*

Cable Biceps Curl

Body Conquest Trainer demonstrates how to perform a cable biceps curl variation, great for checkout out your own guns!!

Cable Crossovers

The Cable Crossover is an isolation exercise for the pectoral muscles, in particular, the pectoralis major.

Often this exercise can be seen being performed in the gym in a bent over position with way heavy weights being used, which ends up bringing a lot of deltoid and biceps brachii in to the movement, especially when the arm length is shortened to make the movement easier (why make it super heavy, just to make it biomechanically easier?!)

This way of performing the cable crossover was given to Ingrid from World Champion bodybuilder and NABBA World President Graeme "Porky" Lancefield, and I think we do it justice here...

Chest Dumbbell Pullovers

A very different way to isolate the pectoral muscles.

Chin Ups

Body Conquest Trainer Ji Cottrill demonstrates how to correctly perform a chin up.

Close Grip Bench Press

Body Conquest Trainer Ji Cottrill demonstrates how to correctly perform a close grip bench press - in our humble opinion, the best exercise for building triceps brachii.

Deadlift Hyperextensions

Body Conquest Geelong Personal Trainer Ji Cottrill demonstrates how to perform a powerlifting assistance exercise called a deadlift hyperextension. This exercise is useful for strengthening the middle and lower back (erector spinae) to improve deadlifts.


The deadlift is a weight training exercise where a loaded barbell is lifted of the ground from a stabilised, bent over position.

It is one of the three canonical powerlifting exercises, along with the squat and the bench press.

Here, at Body Conquest, we believe that no training programme should be without a deadlift in it, due to the levels of strength and neural and muscular stimulation involved in the lift. Further, with all the hooplah these days with functional strength and movements, there is no more functional movement than a deadlift. Try picking up anything off the ground, from a box to a small (or large) child and you will see...

Dips For Chest

A great demonstration of how to perform a good quality parallel bar dip for the chest muscles

Dumbbell Chest Fly

The Dumbbell Chest Fly is an isolation exercise for the pectoralis major muscles.

Like many isolation exercises, it is performed poorly by many gym rats, as they either straighten the elbows, placing stress on the shoulder and elbow, or they bend the elbows too much and turn the movement in to a quasi-pressing movement.

Dumbbell lateral raise

If you're looking for an exercise to widen your shoulders and achieve that "cannonball" look, lateral or side raises are one of the best deltoid isolation exercises that you can perform.

The medial head of the deltoid is not worked to the same degree as the anterior (front) head of the deltoid when using heavy overhead presses, which can lead to overpowering anterior deltoids, a drooping posture and lack of width in the shoulders.

Remember people, one of the greatest tricks to making your hips and waist look narrow is to increase the width of your shoulders!!

Face Pulls

The Face Pull is an exercise that is utilised by powerlifters to improve musculature and strength in the lower traps (one of the many reasons why these guys have such meaty looking necks).

Not just for aesthetic reasons, this exercise strengthens the neck and shoulder girdle for lifts such as the deadlift, and can prevent rounding of the shoulders and middle back during maximal lifts.

Floor Hyperextensions

Floor hyperextensions, and their more difficult variant - Supermans, are floor exercises utilised for working lower back muscles such as the Erector Spinae.

This can be a useful exercise for home programmes, gym programmes, or anywhere that has a floor really.. And I'm hoping most places have floors!

Front Squats

The front squat is a fantastic alternative form of squat to the back squat. The bar is placed on the anterior head of the deltoid, moving the load from posterior to anterior.

This change has good sporting adaptations, as most sports have an emphasis on forward motion, forward tackling or forward or vertical jumping, leaping and bounding.

Many olympic weightlifters would rather compare front squat weights as opposed to back squat weights in conversation - well, this just adds a more hard core element to the movement!

With the weight pushed to the front of the body, greater emphasis is placed on the quadriceps, with less stress on the glutes compared to a back squat.

This is a favourite movement for BC Trainer Ji Cottrill.. let's get crack-a-lacking people!!

Glute Bridges

Sure, they might get people looking at you thinking "You're doing it wrong!". But what would they know?

Glute bridges are a great exercise for strengthening the hamstrings and gluteal muscles. Not to mention that one day when in need, people can use you as a bridge over a large gap becuase you will be strong enough to BE THE BRIDGE!!

Glute Ham Raises

Glute Ham raises are pure torture. You don't think so? I bet you haven't tried them then.. The most irritatingly crampy hurty deep feeling hamstring exercise I think I have ever tried.

You can either use one of those fancy glute/ham raise machines like Body Conquest has, or you can attempt to do them with your feet anchored in to a lat pull down machine, or have a friend (a trusted one!) pin your feet down on a bench or floor!

This will develop some nice posterior chain, something that many people forget about, because we don't check our posterior out in the mirror (unless you're in those cool change rooms in David Jones! I could lose hours in there!)

Good Mornings

A Good Morning is a weight training exercise that resembles bowing to greet someone "good morning". The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position, while the hamstrings and gluteus maximus work isotonically to perform the hip extension.

The Good Morning exercise is an often used exercise at Geelong based Body Conquest in training programmes, especially involving more experienced lifters. The Good Morning is one of the most important assistant exercises for developing strength for squats and deadlifts.

The Good Morning exercise has drawn criticism from many trainers and trainees claiming it can lead to injuries. However, if performed correctly, this exercise can strengthen the posterior chain and prevent injuries.

Hanging Leg & Knee Raises

Hanging leg raises and knee raises are a tough exercise for a multitude of reasons.

It requires quite a bit of grip strength to hold your body up (this is quite a good thing if you are interested in improving such a thing)

It is utilising the abdominals and hip flexors from a completely stretched position, which can improve hip and leg drive in running, sprinting, kicking, and various other sporting movements.

If you struggle with your grip failing before your abs and hip flexors, try using chalk or straps. Maybe even use chalf for the first few sets, then as your grip gives out, switch to straps!

How To Correctly Set Up For A Bench Press

How to correctly set up for a bench press at the Body Conquest Training Studio


A hyperextension is an exercise that works the lower back, as well as the mid and upper back, specifically the erector spinae.

This can be an ideal exercise to perform at the end of a back programme to completely exhaust the lower back, strengthening the erector spinae for improved stability during exercises such as the deadlift and the good morning.

Incline Dumbbell Chest Press

Body Conquest Trainer Ji Cottrill demonstrates how to perform a incline dumbbell chest press.
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