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Workshop Series

SBD Foundations: Squat, Bench & Deadlift

A welcoming, low-pressure introduction to the three lifts that matter — zero experience required. Thursdays, 6:30–7:30 PM: September 3, September 10, and September 17 at HVPL in Highland, NY.

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Build confidence with the barbell in a welcoming, low-pressure environment. Whether you have never touched a barbell before or want to refine your mechanics, this three-part workshop series introduces the foundational powerlifting movements through clear, structured instruction. HVPL membership not required.

How It Works

Three simple ground rules that keep this approachable, whichever session you come to.

One Lift, One Hour, Once a Week

Focused, digestible sessions designed to help you feel comfortable under the bar without overwhelming you.

Flexible Attendance

Each session stands alone. Drop in for the specific lift you want to practice, or take all three to get a solid grasp of the basics.

Small Group Focus (5–10 Lifters)

Small class sizes ensure you get plenty of time with the bar and personalized, real-time feedback.

Workshop Schedule & Dates

Every session is Thursday, 6:30–7:30 PM at 155 Vineyard Ave, Highland, NY.

Session 1

The Squat

Thursday, September 3, 2026
6:30–7:30 PM

Learn how to set up safely, find your ideal depth, and move with strength and control. We start with gym and combo rack safety, then cover bar placement, bracing, and stance before moving straight into squatting with feedback on every set.

Registration open
Session 2

The Bench Press

Thursday, September 10, 2026
6:30–7:30 PM

Build a solid setup, master proper bar path, and protect your shoulders. Grip, leg drive, and bar path on a competition bench, plus how to spot and be spotted safely and how to work with the racks and safeties so you can bench on your own with confidence.

Registration open
Session 3

The Deadlift

Thursday, September 17, 2026
6:30–7:30 PM

Master the hinge, lift safely off the floor, and lock out with confidence. We cover platform setup — using a jack and loading a bar safely — then bar position, hip height, and bracing. Conventional and sumo both covered, plus how to reset between reps.

Registration open

How Each Hour Runs

Small groups, rotating through the racks, so nobody stands around waiting.

1

Overview & warm-up

What we're covering, what to expect, and a warm-up that gets you ready to lift.

2

Safety and the equipment

The equipment for that night's lift — combo racks and safeties for the squat and bench, jacks and plate loading on the platform for the deadlift — plus how to load a bar correctly and safely so the setup works for you instead of against you.

3

Technique instruction

The lift broken down into the pieces that matter, with demonstrations and the cues we actually use when coaching.

4

Hands-on lifting in small groups

We split into groups so you work together and keep moving — one lifting, others loading and spotting. Both coaches circulate the whole time, watching for safety and giving individual feedback.

5

Common mistakes and Q&A

The errors we saw on the floor, how to fix them, and open questions before you head out.

Pricing

Attend one, two, or all three. Take all three and the last one is nearly free.

Single Session

$50

Per session — pick whichever lift you want

Best Value

All Three Sessions

$125

Squat, bench, and deadlift — save $25

Good to Know

Who it's for

Beginner through advanced-beginner lifters. Perfect if you've never touched a barbell, or if you've been lifting a while and want to refine your mechanics with real eyes on your technique. Come on your own or bring a friend — a more advanced series is planned for later.

Group size

Capped at 10 lifters per session with a minimum of 5 to run. We keep it small on purpose so it stays hands-on and everyone gets individual attention.

Registration deadline

Registration for each session closes 48 hours before it starts, or as soon as it fills — whichever comes first. Paid spots come first, so don't wait.

Minimum age

16 and up. Anyone under 18 needs a parent or guardian to sign the waiver during registration. Parent and kid signing up together is very welcome.

Refunds

Signed up for a single session? Full refund with 48 hours' notice before that session. Signed up for all three? Full refund with 48 hours' notice before the first session.

What to bring

Comfortable workout clothes you can move in, flat shoes or lifters if you have them, water, and a willingness to learn. No belt, sleeves, or wraps needed. You don't need to be an HVPL member to attend.

Zero Experience Required

No prior strength training experience is needed — wear comfortable workout clothes and bring a willingness to learn. You will walk away with a strong starting foundation in each lift, a better understanding of proper technique, and a clear path toward continuing your strength journey.

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Register

Pick your sessions, sign the waiver, then send payment by Venmo to lock your spot.

1. Your Info
We'll text you a confirmation and any day-of updates.
Participants must be 16 or older.
Are you an HVPL member? *
Membership isn't required — we just like to know who we're meeting.
2. Pick Your Sessions
Amount due $0

$50 per session, or $125 for all three. Payment by Venmo after you submit this form.

3. Emergency Contact
4. Liability Waiver & Release
SBD Foundations: Squat, Bench & Deadlift — Liability Waiver & Release

I, the undersigned participant, hereby acknowledge and agree to the following terms in consideration for being allowed to participate in the SBD Foundations: Squat, Bench & Deadlift workshop series ("Event"), held on September 3, September 10, and September 17, 2026 at Hudson Valley Powerlifting LLC ("Gym"), located in Highland, NY. These terms apply to each session of the Event that I attend.

1. Assumption of Risk

I understand that participation in a barbell instruction workshop involves physical exertion, including squatting, bench pressing, and deadlifting with loaded barbells. These activities carry inherent risks of bodily injury including but not limited to muscle strains, sprains, ligament tears, broken bones, joint injuries, and in rare cases more serious harm. I voluntarily assume all risks associated with my participation in this Event, including those arising from the actions or inactions of other participants, spotters, loaders, coaches, and event organizers.

2. Health Certification

I certify that I am in good physical condition and have no medical condition that would prevent my safe participation in this Event. I understand that it is my responsibility to consult a medical professional before participating if I have any doubts about my health or ability to participate. I agree to immediately notify Event staff if I feel unwell, dizzy, or otherwise unable to safely continue.

3. Instruction & Equipment Acknowledgment

I understand that this Event is instructional in nature and is conducted using standard powerlifting equipment, including combo racks, competition benches, platforms, and loaded barbells. I agree to follow all instructions from coaches and Event staff, including instructions regarding load selection, spotting, and equipment use. I understand that Event staff may, at their sole discretion, stop any attempt, reduce any load, or end my participation in any activity they deem unsafe.

4. Release of Liability

In consideration for being permitted to participate in this Event, I hereby release and discharge Hudson Valley Powerlifting LLC, its owners, operators, employees, volunteers, coaches, spotters, loaders, and agents from any and all liability, claims, demands, actions, or causes of action arising out of my participation in this Event, including those arising from the negligence of the Gym, its staff, or its volunteers.

5. Waiver of Claims

I agree not to bring any claims or legal actions against the Gym, its owners, operators, employees, volunteers, or agents for any injury, illness, or damage that I may sustain during the Event, including during warm-ups, instruction, hands-on lifting, and any time spent on the premises in connection with this Event.

6. Media Release

I grant Hudson Valley Powerlifting LLC permission to use photographs, video, and other media taken of me during this Event for promotional purposes, including but not limited to social media, the Gym's website, and printed materials.

7. Personal Possessions

I understand that the Gym is not responsible for any loss, theft, or damage to my personal possessions while on the premises during the Event.

8. Participants Under 18

If the participant is under 18 years of age, the parent or legal guardian identified in this registration represents that they have the legal authority to consent on the participant's behalf, agrees to all of the terms above on the participant's behalf, and personally agrees to the release of liability and waiver of claims set out in Sections 4 and 5.

9. Governing Law

This Waiver shall be governed by and construed in accordance with the laws of New York, without regard to its conflict of laws principles.

I have read and understood this Liability Waiver, and I voluntarily agree to its terms and conditions. I acknowledge that I am giving up certain legal rights by signing this Waiver.

Typing your name here counts as your electronic signature.

Your spot is confirmed once payment is received. Payment is due within 24 hours of registering, and no later than 48 hours before your first session.

Want a more advanced series?

This one is built for beginners through advanced beginners. A more advanced series is in the works — let us know you're interested and we'll put you at the front of the line. Looking for one-on-one work instead? See Training & Coaching.