May 14, 2026

Training Technique: Freedom LIFT - Barbell & Trap Bar Training

Barbell & Trap Bar Training

Using our Squat Rack area, try these 3 essential barbell lifts in your next Freedom LIFT session.


Freedom LIFT Exercises 👇


1️⃣ Trap Bar Deadlift

2️⃣ Barbell Overhead Squat

3️⃣ Barbell Military Press


These three movements are foundational compound lifts that develop total-body strength, muscle, stability, and control.


If you're just starting out, begin with a light weight — or even just a broomstick — to master proper technique and movement patterns. Focus on quality over load, and treat each lift as a skill that improves with consistent practice.


If you’re new to resistance training, build confidence first with machines or bodyweight exercises before progressing to barbell work.


Why Use Barbell & Trap Bar Training? ⬇️


✔️ Builds full-body strength

✔️ Improves athletic performance

✔️ Enhances coordination and stability

✔️ Develops functional, real-world strength

WATCH THE FULL TECH VIDEO HERE

Peanut Chicken Protein Bowls

By Zina Stone • July 9, 2026
Ingredients 1 large sweet potato, peeled, cut into 1/2" cubes 1 large red onion, finely chopped 3 Tbsp. extra-virgin olive oil, divided Kosher salt Freshly ground black pepper 2 (6- to 8-oz.) boneless, skinless chicken breasts 1/2 tsp. garlic powder 1/2 tsp. ground ginger 1 small garlic clove, finely chopped 1 lime, juiced 2 Tbsp. creamy peanut butter 1 Tbsp. honey 1 Tbsp. reduced-sodium soy sauce 1 Tbsp. toasted sesame oil 4 cups cooked brown rice 1 avocado, thinly sliced 2 cups baby spinach 1 Tbsp. finely chopped fresh cilantro 1 tsp. toasted sesame seeds

Sesame salmon, purple sprouting broccoli & sweet potato mash

By Zina Stone • July 2, 2026
Ingredients 1 ½ tbs p sesame oil 1 tbsp low-salt soy sauce thumb-sized piece ginger grated 1 garlic clove crushed 1 tsp honey 2 sweet potatoes scrubbed and cut into wedges 1 lime cut into wedges 2 salmon fillets 250g purple sprouting broccoli 1 tbsp sesame seeds 1 red chilli thinly sliced (deseeded if you don't like it too hot)

Beef & Tofu Stirfry

By Zina Stone • June 18, 2026
Ingredients 250g extra lean ground beef 250g firm tofu, drained and crumbled 1/4 tsp sea salt, divided 1 cup matchstick carrots 1 cup broccoli, chopped into small florets 4 green onions, chopped (plus extra for garnish) 1 garlic clove, minced 1 tbsp fresh ginger, grated 4 cups napa cabbage, finely sliced 2 tbsp coconut aminos 1 tbsp apple cider vinegar 1 tsp sesame oil (optional, for extra flavour)