Emmett Irvine Coaching

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Emmett Irvine Coaching

Empowering people of all ages to feel and look their best through Exercise, Nutrition & Breathing.

Drop me a message or fill in the form in my website link to get strated!

19/02/2026

‘I don’t deadlift, it hurts my back’

How many times have you heard this?… So many people take a fear based approach to deadlifting…

& In my opinion this is because:
- NO.1 They have never been coached how to do it properly

- They excessively load, as loading the bar up is what they’re exposed to online. *EGO LIFTING*

- Deadlifts load this specific area that is already extremely common to pain.

- Muscle soreness gets mistaken for injury E.g Erector spinae DOMS

- exposes weakness like bad hip mobility, poor core control and then it’s deemed a bad/hard exercise instead of feedback.

Here’s a photo of me Coaching Kai the three point chain of the neutral spine with a dowel that I would emphasise when coaching the deadlift.

We don’t demonise some rounding as it is just spine flexion and this is normal when lifting heavier loads. Contrary to beliefs it isn’t directly related to back pain, especially if it’s stable and controlled, and you’re using loads appropriate for your ability.

However I emphasise the neutral spine as it distributes forces more predictably 🙌🏻

Kai here has worked to clean his deadlift up massively and is lifting his previous (questionable) 1 rep max with 10x better form for reps 💪🏼 He’s smoking his hybrid online/ in person programme also. Excited to show this guys progress…

09/02/2026

2025 transformations 💪🏼

Here is some of the men that I’ve had the pleasure to work with in 2025.

These photos just show the A and B. But behind the transformation is serious hard work, commitment and growth both physically and mentally.

All these men came to me wanting more from themselves.

I appreciate every single one of the lads for trusting me to help them and proud of everyone one of their journeys!

If you’re a man and you feel as if you’re not reaching your full potential…don’t sit back and wait for something to change.

If nothing changes, nothing changes.

Drop me a dm or fill out the link in my bio and I guarantee I can help!

04/02/2026

🔥 ERGATHON FUNDRAISER 🔥

🚣 Ski • 🚴 Bike • 🏋️ Row
10 mins max distance on each machine
5 min rest between
Teams of 2–3 (men, women & mixed)

📅 Sun 22nd Feb
📍 The Little Gym Crumlim
⏰ 9am–12:30pm
💷 £10 pp

We’re raising money for Naomh Séamus GAA as part of the Quid Games. With a chance to donate £5,000 to PIPS Su***de Prevention if I win ❤️

Prizes, ballets and refreshments on the day 🙌🏻

Spots are limited — DM me to sign up 💪🏼

26/01/2026

Hyrox fundraiser for Naomh Seamus GAC 🔴⚪️

Another flawlessly ran event from the team!

No sled push/pulls but 1.3km runs to make up… tight enough I must say with very little prep and not 100% with injuries but enjoyable nonetheless the less.

57:09 and a solid 2nd place on the day 💪🏼 shoutout to all the winners and everyone involved!

21/01/2026

Great to have Glenavy GAA u14s onboard with myself and for 12 weeks of pre season strength & conditioning. A very promising testing past 2 weeks.

A lot of the young athletes are already involved in our youth S&C camps and familiar faces to the .

We’re Looking forward to helping this team push their performance and seeing them smash their initial testing 👊🏼

25/12/2025

Few clips of the last workout of 2025 with the some of the team 💪🏼

What a year it’s been too! Massive shoutout to all the legends who have trusted me to help them with their health and fitness! Appreciate every single one of use 🙌🏻

Here’s to a bigger and better 2026 👊🏼👊🏼

If you want to give our version of the 12 exercises of Christmas a go…

Pick your poison with weights, everyone here used between 8-12kg dumbbells.

12 goblet squats
11 push ups
10 lunges
9 sit ups
8 overhead presses
7 burpees
6 shoulder taps each side
5 jump squats
4 inchworms
3 jumping lunges each side
2 min wall sit
1 fist pump

06/12/2025

Conor’s progress 👌

He was underweight, weak, sore and unfit. He wasn’t getting any younger & things weren’t just going to change themselves.

He took action, reached out to myself and we dove in head first.

As a complete beginner it took a lot of work initially to address movement/ mobility issues but once he started seeing the squeeze was worth the juice he has been relentless 💪🏼💪🏼

If you’re in the same boat struggling with the same issues as Conor, just know, anyone can do it. It’s not hard if you know how.

& if the how is the issue. Do what Conor did and reach out. It’s my job, I’m here to help 🤝

So hmu and I’ll show you

10/11/2025

After exercise, your breath is your best recovery tool.
Here’s why slowing it down matters:

• Drops your heart rate quickly — slow breathing activates your parasympathetic system, helping your body switch out of “fight mode.”

• Calms your nervous system — steadies your mind and signals that the hard work is done.

• Boosts muscle recovery — better oxygen exchange and blood flow help muscles repair faster.

• Reduces stress hormones — lowers cortisol so your body can recover instead of staying wired.

• Improves circulation — getting your feet up helps blood return to your heart and reduces post-workout fatigue.

05/11/2025

Shoutout to the young buck

He’s wised up finally 😂 changing his mindset around his training and nutrition completely.

Fitter, faster and stronger than this time last year 💪🏼 hitting serious speeds and PBs every week at this point in the gym but still only scratching the surface.

He’s expressed this on the pitch too with a solid run of performances last season, being one of the standout players for the club.

Looking forward to seeing where a strong structured offseason plan will leave him going into next year 👊🏼

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