Fortitude

One cue on the Deadlift I see a lot of people struggle with for a number of reasons. . Engage the Lats, Pull your shoulders to your back pockets, Hide your armpits,... . Whatever you call it, it has the same outcome. . A little anatomy, The Lats originate from the T7-L5 Spinal processes, the Thoracolumbar fascia, Iliac Crest (Hip), lower ribs and inferior angle of the Scapula and they insert through a groove on Proximal head of the Humerus. So with so many attachment points it's easy to see how important this muscle is in Posterior support. So when we Deadlift it is important we make sure they're engaged. . The video shows another way we can cue this if the above aren't clicking. . ⭐Assume your Deadlift position ⭐While holding the bar rotate your arms so your elbows go from facing along the bar to behind you. . By doing this you should engage your Lats as this is a movement they are responsible for. Your shoulders will be 'pulled towards your back pockets' and you will 'hide your armpits'. This should also cause you to 'take the slack out of the bar' both of this cues are going to save your back and your shoulders from potential injury. . Give them a go and let me know how you get on. . #personaltrainer #personaltraining #strength #strongman #gym #lift #deadlift #tip #cues #powerlifting #lifting #strong @dwfitnessfirstcambridge
See More

⭐Client Spotlight⭐ . This is Online Client @fitnessandfatherhood_tom 11 weeks ago Tom reached out to me for some help with his Deadlift. To work through a few aspects include technique and to build him up enough to break his 2 1/2 year PB. . Of course I was more than happy to help, and this is the result!... . 205kg; PB broken! . Tom has worked so incredibly hard during this time and I couldnt be more proud right now! You have much more in the tank yet Tom! . Visit his page, like his post, show him some love! . Thank you for your hard work and dedication Tom, Fortitude Athlete! . On to Suffolks Strongest Inter for you mate! . #strongman #strength #gym #deadlift #client #clientspotlight #proud #strengthcoach Reposted from @fitnessandfatherhood_tom - 205kg deadlift 😃! 5kg all time PB and 10kg better than my last max attempt in January. • Video 1: 205kg (5kg PB) Video 2: 205kg fail before the PB lift Video 3: 197.5kg (last warm up, fast rep so close to PB) Video 4: 185kg x 2 • I’m so frustrated that on my PB lift I hitched! I never hitch. I have no idea why I decided to but I’m taking it. PBs are never pretty! So pleased how fast 197.5kg moved given how close it was to my previous PB, and 185kg now feels light weight. • I feel like a huge weight has been lifted off my shoulders. I hit 200kg in December 2016. That’s right, over 2 years ago. I’ve spent way too many times trying a max without building the necessary strength base. • Nearly 12 weeks ago I decided I needed someone to ground me and programme sensible progression. My coach and friend Dan was that person. In the last 12 weeks I feel that although we’ve only gone up 5kg, the biggest change is I finally have belief in my deadlift strength - my confidence has gone through the roof. I’ve still a long way to go but I now feel I can forget the mental barrier of breaking 200kg and set some rep records close to 200kg. • Coach @fortitude.strong Tee shirt @brutalclothinguk - now feel I’ve earnt wearing the ‘200kg club’ logo on the back 💪🏻 #garagegym - #regrann
See More

⭐Incredible Client Spotlight⭐ . Today, Online Client @sophie_machin competed in her debut Powerlifting Meet, the English Powerlifting Association's East Midlands Classic held at @championstrengthconditioning Club in Milton Keynes. . SHE ABSOLUTELY SMASHED IT!!! I couldn't be more proud of all the hard work she put in to her relatively short prep both in the gym, in the mind and at home.... . @sophie_machin came away 9 for 9 on her lifts and securing 3 new PBs! . Squat: 67.5kg ⚪⚪⚪ (PB) Bench: 40kg ⚪⚪⚪ (PB) Deadlift: 107.5kg ⚪⚪⚪ (PB) . Total: 215kg (PB) . A mega proud Coach, I can't put it into words! . Incredibly well done! . #strengthcoach #strength #powerlifting #client #spotlight #appreciation #squat #bench #deadlift #total #personalbest #9for9 #allwhitelightsbaby
See More

💥Client spotlight and massive appreciation💥 . I've been working with @ylenialembo for sometime now and this girls progress and attitude is insane! 😱😱😱 . This is the result of her hard work, determination and commitment, but also the combined efforts of myself and medical professionals too.... . Sometimes the difference between success and failure is your support group. Having people around you, motivating you and both fitness professionals and medical/healthcare professionals all working together to help someone reach their goal makes it all that more attainable. . I feel that my continuous education with @theptcoach and his @advancedcoachingacademy as well as my own research and studying has really blown my confidence and skill set to new levels, for that, I thank you. . #personaltraining #gym #personaltrainer #transformation #fatloss #client #success #speechless #gobsmacked #wedding #successstory #notaonemanarmy #beforeandafter #professionaldevelopment @dwfitnessfirstcambridge @advancedcoachingacademy @theptcoach
See More

A Squat is not just a Squat. . I often get asked "What's the right [best] way to Squat?" . I'm sure my usual answer doesn't satisfy right away..."It depends."... . Remember a Squat is not just a Squat. There are so many factors dictating how you, as an individual, squat and how you will squat be different to your mates. . Ankle mobility Hip mobility Presence of Valgus/Varus Ability to open up the chest Shoulder mobility/retraction Back isometric strength Core strength Bracing ability Torso:Femur ratio Width of stance Bar position (high vs low) Any current injuries DOMS Spinal health and mobility . All of these will influence how you Squat, most we can help and improve, some we can't. . With all of these to consider it's hardly surprising Coaches like myself will often answer "it depends." Take all these things in to account, work down the list and you will build YOUR right [best] way to Squat. . #personaltraining #personaltrainer #strongman #strength #gym #tips #squat #squatting #happysquatting #humpday #deep #bar #barbell DW Fitness First Cambridge @ DW Sports Fitness
See More

Proud of Strongman Client Jake. We've been working for a few weeks now, today he had a go at a single rep medley at a higher weight than last week!
Only just losing out to the Monster Dumbbell. Next week this goes up!
Log @64.5kg... Axle @61kg Dumbbell @45kg
Competition debut in 2019!
See More

Do you get shoulder pain when Barbell or Dumbbell Bench Pressing? Or looking for greater activation and control over you Pectoral muscles? . The issue likely lies within your shoulder and your approach to the exercise. . Firstly let's talk about the Pecs and their role. The Pecs are responsible for flexing the Humerus (from the Clavicular head) also adducting and medially (internally) rotating the Humerus (from the Sternocostal head). As the Pecs attach to both Clavical and t...he Proximal head of the Humerus it is very easy to see how involved the shoulder is. . It is very easy to put the shoulder in a compromised position if the rotation at the joint causes 'Anterior Humeral Glide'; the head of the top of the arm travels forward as you pull your elbow back. Try it sat where you are and you might see. This compromised position is known to effect shoulder health and stability. . To rectify this get in to the habit of Scapula Depression and Retraction, as seen in the video (excuse love handles for now), second time round I move my arms without Scapula Depression and Retraction, you can see how much my Scapula moves around. By doing this we activation our Lats and muscles of the Upper Back to stabilise the shoulder joint and give us a super strong base to push from. This is why Back workouts are a great accessory to all pressing work. By keeping your shoulders in your back pocket this will allow for greater focus and control over the Pectoral muscles. . The path the elbow travels is also hugely important, if we allow the elbows to travel to close to the perpendicular angle we run the risk of overloading the Anterior head of the Deltoid rather than the targeted Pectoral muscle. I coach my lifters to aim for around 45° to the body. . Give this a try. Improved shoulder mobility in all planes (elevation, depression, retraction and protraction) will have great carry-over to your lifts, including; Bench, Flyes, Rows, Deadlift and even Squat. . Instagram @fortitude.strong . #personaltraining #personaltrainer #strongman #strength #gym #tips #help #shoulder #stability #bench #press #benchpress #shoulderpain #pecs #lifting #powerlifting #back
See More

Typically I find training Abs quite boring, in fact, you'll rarely ever find me training my Core in isolation. I trust in heavy compound work to train my Core, unless I notice a specific weakness. . However, ensuring a strong stable Core is essential in all aspects of training and everyday life. . If you are getting bored of crunches, twists or whatever else you've been doing, a great, seldom seen Core exercise is the Pallof Press, demonstrated here by AJ Speed... . This press can be done from a few different positions; standing side-on, half-kneeling, full kneeling (shown). This is a great core bracing and stability exercises that really hits your core hard. Try it; it's harder than it looks. . 💥Coaching Points💥 . ✔ Choose a moderate weight ✔ Pull the weight out (rope attachment) ✔ Adopt a kneeling position, bracing your Core and Glutes, keeping your upper body upright (no leaning) knees, hips and shoulders vertically in-line. ✔ Start with fists over your shoulders and slowly and controlled press overhead keeping hands apart throughout the press ✔ Brace the Core hard to resist the weight pulling you backward and keep yourself laterally stable ✔ Similarly slow and controlled; bring the hands back down to your shoulders ✔ Slow and controlled will always beat fast, feel for muscular contractions. . You'll notice as your hands rise the bracing required on the Core is much greater. . Try it, mix things up, see how it feels, . #personaltraining #personaltrainer #strongman #nutrition #gym #abs #abdominals #core #pallof #palloffpress #tips #help #different #mixitup #boredom @dwfitnessfirstcambridge
See More

That's it. All the hard work done. . A week of deload, mobility and relaxation before Fortitude Athlete @lauren_winfield1 debuts at #bdfpa Eastern Counties Powerlifting Championship. . She's put in so much effort and dedication and I know it'll all pay off on the day!... . PBs have been set and smashed in the last few weeks of this prep. . I won't make any predictions or mention any weights on here until after she's competed, nevertheless I am mega proud! . In 7 days time; 3 lifts, 3 national qualifying spots . Let's do this! . #personaltraining #personaltrainer #powerlifting #bdfpa #easterncounties #gym #lifting #lift #squat #bench #deadlift #fortitudeathlete @ DW Sports Fitness
See More

No matter what happens you have the FORTITUDE to get through it! . Everyone possesses it, find yours and don't fucking give up! . #personaltrainer #personaltraining #gym #strong #strongman #u90 #quote #fortitude #keepgoing #motivation #monday #youcanbeawinner #itsyours

Huge congratulations to client Gabi. . She competed at the weekend in her Annual Tang Soo Do Open Championships and took home second place 🥈 . A fantastic result against amazing competition from various Martial Art styles including Taekwondo.... . We've worked for the last few months on speed, power and control while maintaining a bodyweight within her category. It's paid off and I'm very proud. . World Championships in August!! . Let's go!! . #personaltraining #personaltrainer #strongman #nutrition #gym #martialarts #tsd #tangsoodo #silver #medal #competition #athlete #fight #secondplace
See More

#Repost @hazza_silvester8 (@get_repost)
Yeesss! @hazza_silvester8
Pulling 3 from his previous 1RM AND 1.3kg lighter!!
... This is how we do it!!
Keep smashing it!
#personaltrainer #personaltraining #strongman #strength #deadlift #gym #client #progress @dwfitnessfirstcambridge
・・・ 3 reps of 130kg plus 1.3kg lighter in body weight from last week , things are going well #gym #achieving #happy
See More

Someone really likes Walking Lunges 🖕🏼💪🏼

Room for a few more Online Clients,
Please SHARE 😁💪🏼👍🏻