Coaching on the lifting floor at ZeroW Wales

The ZeroW Blog

Articles, competition news and upcoming events from the team at Cardiff's premier strength and powerlifting facility.

Path to Powerlifting free bench press workshop, 8 October, at ZeroW Wales
Workshop · Path to Powerlifting

Path to Powerlifting: Free Bench Press Workshop

A free one-hour bench press workshop at ZeroW on Thursday 8 October. The first session in our Path to Powerlifting series, and non-members are welcome.

8 October 2026 6pm to 7pm
Jordan Helyer on the main lifting floor at ZeroW Wales
Video

ZeroW Gym Tour: Inside Cardiff's Powerlifting and Strength Gym

Head coach Jordan Helyer walks you round ZeroW: the combo racks, the deadlift platforms, the competition platform, the mezzanine and the accessory room.

14 min video
A lifter walking out a squat with spotters either side at Kilo Classic III, ZeroW Wales
Competition

Kilo Classic III Recap: WRPF Powerlifting Competition at ZeroW Cardiff

Novice and sanctioned lifters took to the platform for our second WRPF event at ZeroW. A look back at Kilo Classic III, and what's coming in 2027.

2 min read
A lifter pulling a deadlift with Eleiko plates at ZeroW Wales
Competition

Dragon Cup IV: Powerlifting Competition at ZeroW Cardiff

Dragon Cup returns to ZeroW Wales for its fourth edition on Sunday 25 April 2027. Entries open on 1 December.

25 April 2027
Competition platforms and calibrated plates on the lifting floor at ZeroW Wales
Competition

ZeroW Full Send 2027

ZeroW Full Send is coming to ZeroW Wales in July 2027. Date and entry details to be announced.

July 2027 · Date TBC
A lifter setting up for a heavy lift at ZeroW Wales
Competition

Kilo Classic IV: WRPF Powerlifting Competition at ZeroW Cardiff

Our WRPF competition returns in October 2027, with Novice and Sanctioned flights. Followed the same day by Deadlifts for Diabetes.

October 2027 · Date TBC
A lifter locking out a deadlift on the platform at ZeroW Wales
Charity event

Deadlifts for Diabetes: Charity Deadlift Event for Diabetes UK

A charity deadlift event at ZeroW raising money for Diabetes UK. Enter just for fun, or as a WRPF deadlift-only competition. October 2027.

October 2027 · Date TBC
A lifter locking out a deadlift on the platform at ZeroW Wales
Chasing Global Technique · Part 4 of 4

Deadlift Technique: The Three Biomechanical Rules and the Perfect Start Position

Conventional and sumo are more alike than different. The three biomechanical rules of the deadlift, why the lift has no eccentric to help you, and the three-point perfect start position.

9 min read
A lifter pressing a heavy bench press in the competition rack at ZeroW Wales
Chasing Global Technique · Part 3 of 4

Bench Press Technique: The Three Biomechanical Rules

Why do lightweight and heavyweight benchers look so different? The same three rules explain it. A fixed shoulder to press from, a brace that anchors the sternum, and leg drive that puts force into the bench.

8 min read
A lifter walking out a heavy squat with spotters either side at ZeroW Wales
Chasing Global Technique · Part 2 of 4

Squat Technique: The Three Biomechanical Rules

Where squat power comes from, why bracing is the glue, and how the upper back completes the chain. The three biomechanical rules that apply to every lifter, and where stance width and toe angle fit in.

10 min read
A lifter training on the hack squat machine at ZeroW Wales
Chasing Global Technique · Part 1 of 4

What Is Good Lifting Technique? Chasing Global Technique, Part 1

Everyone has a picture of good technique in their head, but almost nobody can define it. Why "strongest, safest and most efficient" falls apart under scrutiny, and what a real gold standard looks like.

7 min read

Train With the Coaches Behind the Articles

Everything on this blog comes from the ZeroW coaching team. Book a free consultation, come and see the gym, and find out which option suits your goals.

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