Getting ready to RUMBLE Great fun in the staff session today testing out sessions for the upcoming boxing themed course Rumble. We only have 2 spaces left on each course. Here are the details Run over 6 weeks we will put our own unique Force stamp on Rumble creating a fast paced, hard hitting and fun series of sessions. We have 2 courses available, with both limited availability GLOVES ARE NOT PROVIDED BY US, YOU MUST BRING YOUR OWN Morning Sessions Start date – 6th November Duration – 6 weeks Days – Mon & Weds Time – 06:15 – 07:00 Price- £50 Evening Sessions Start date – 6th November Duration – 6 weeks Days – Mon & Weds Time – 20.25 – 21:00 Price- £50 #gym #workout #strength #fitness #stronger #getfit #instafitness #grouptraining #motivation #goals #wales #welshgym #barbell #weights #training #health #fatloss #instafit #muscle #femaletraining #strong #grouptraining #workoutmotivation #forcesc #boxing
My #BeachReady morning & evening ladies at the end of their course last week. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Big shout out for all their hard work and enthusiasm across the last 6 week’s! Results & progress you’ve all made speak for themselves 😊👙 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Here they are smashing out their finisher last week!
⚫9 Band exercises you can all try 🔴 If you train at Force S&C you will see bands being used on a daily basis. We incorporate them in a load of different ways into our programming. We use them right from the start as a warm up tool, during the session as a variation and also at the end as a finisher. They can make an exercise easier ( chins ) or harder ( press ups ) and because the resistance changes throughout the movement ( strength curve ) it offers a different challenge. With bands being so small, portable and lightweight they give you the freedom to have a great session at home, holiday and outside. Keep an eye for a great little finisher with the bands in the next couple of days. #gym #workout #strength #fitness #stronger #getfit #instafitness #grouptraining #motivation #goals #wales #welshgym #barbell #weights #training #health #fatloss #instafit #muscle #femaletraining #strong #grouptraining #workoutmotivation #forcesc
Busy open gym this morning with 10 motivated clients in before the 7am watershed 🐔🏋🏻 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Always nice to see people starting the week STRONG!
The deadlift ➖ Following on from my colleague @ja_performance post on common deadlift mistakes, there is one more that I tend to see quite often too. ➖ Rounding of the thoracic spine (upper section of the back ) at the bottom of the lift is a BIG mistake I see a lot. ➖ The reason for why people make this mistake is usually because they are getting too worked up for the lift and by the time they come to lift the bar, the back isn’t tight and the shoulders drop forward creating that rounding of the back. In the first part of the clip you can see that I’m not set up correctly and my shoulders drop dramatically as I lift the bar, this then creates a curvature in my thoracic spine. If the bar had any more weight on it, the curve would be more prominent. ➖ Here’s a couple of pointers to correct this. Before lifting the bar, make sure to take a deep breath, retract your lats to ensure your back is tight and then drive up through your heels.
3 Quick Common Deadlift Mistakes 3. Not lowering the bar correctly; Most commonly people are taught how to lift the bar off the floor, but have been neglected to be taught how to lower it safely and effectively. A common fault in lowering the bar is by lowering the bar around the knee, especially when dealing with heavier weights, this is extremely inefficient as it takes a lot more energy and is very awkward in appearance. Also, by moving around the bar, you are taking the bar away from your centre of mass, so if you’re performing multiple repetitions, it becomes very hard to repeat the repetition perfectly if you are ending it poorly. To safely lower the bar it is important to learn how to hinge at the waist and lower the eccentric portion via a Romanian Deadlift, as soon as the bar passes the knees, then the knees can be bent. This in theory ensures that you move around the bar, and the bar doesn’t have to move around you. DISCLAIMER: Movements in this video are exaggerated for demonstration purposes.