Train with Dilip

Waiting for my next client 🔥

Blessed with my Girls 🥰❤️
Happy Father’s Day to all awesome Dad’s 👊

Try this out guys 👊 Arm + Core 🔥💪

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🤔 Stuck for ideas on how to use our TRX?

👉🏻 Give these exercises: bicep curl & tricep extensions a go today!

Tip: the bigger angle your body is on, the more resistance and harder this exercise is‼️

Thanks for demonstrating 💞

🤫🤫🤫this is how we play 😂
Getting ready for ninja warrior💪
don’t 🔫 me 🙏🏽

Check this out and practice some swings in this lockdown.
This is a best exercise you can practice in this lockdown to open up your anterior chain and move stronger.
🔥Even though you generate power from your glutes (hinge & drive) you’ll be hitting every single muscle in your body.
🔥 great cardio - boost your endurance,aerobic, anaerobic strength and power
🔥strengthen muscles quickly
🔥enhances flexibility
🔥burn calories faster
🔥 convenient
🔥it’s a full body workout
🔥all you need is a KB and 15-20minutes

Stay fit💪 stay safe❤️

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🌀Have you ever tried using our trap bar?🌀

demonstrates a trap bar deadlift - why not mix up your training today with the use of the trap bar - here are just a few benefits:
✅ It is easier to learn than the barbell deadlift.

✅ No hyperextension at lockout.

✅ No need for a mixed grip.

✅ High handles for people with insufficient hip ROM. Pro tip, load with plates underneath for extra height boost.

✅ Less chance of getting pulled forward/spinal flexion.

‼️Give it a go today‼️

I’m 💯 foodie, and I only eat in 3 places:here there and everywhere😂

Your the best 🙏🏽 for this vid


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Dilip has good genes 🧬....... or does he work his ass off and eat all day to grow? A day in the life of 😂 Looking this good takes hard work in the gym and as you can see ALOT of fuel!

Tag your gym buddy who’s gaining 👊🏻💪🏻

In God and Iron we trust, thank God for this strong come back 🙏

I stopped heavy Deadlifts for months to recover from some injuries. Trying to get back to it by kick starting with Hex Bar.
I couldn't even move this weight 226KG last week and almost fainted 😂. thank God I managed to pull 3reps.
Will get back to conventional Deads in another 4-6weeks (after 💯 recovery)
Thanks for the support and helping me to get these workouts vids🙏🏽

Fueled by

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demonstrates closed grip handle seated row with perfect technique!

❔Have you ever wondered how to execute this move correctly?! Have a read below ⬇️⬇️⬇️

1. Pull the handle back toward the lower torso, controlling the movement and trying not to use the momentum of the row too much. Torso stays still without moving back and forth.
2. Keep chest lifted and target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row.
3. Return the handle towards the weights stack under tension, keep your back straight. Repeat the exercise for the desired number of repetitions.

AVOID:
- Rounded back
- Moving torso
- Moving too fast with momentum not control
- Ensure you’re getting full range of motion

🕺🏻🕺🏻 GIVE IT A GO TODAY! 🕺🏻🕺🏻

Putting some work after Deads and Squats.
“If you don’t try, you’ll never know.”

I can still do these s**t 💪😬

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‼️ TECHNIQUE TUESDAY (on Wednesday for a treat hehe) ‼️

demonstrates closed grip handle seated row with perfect technique!

❔Have you ever wondered how to execute this move correctly?! Have a read below ⬇️⬇️⬇️

1. Pull the handle back toward the lower torso, controlling the movement and trying not to use the momentum of the row too much. Torso stays still without moving back and forth.
2. Keep chest lifted and target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row.
3. Return the handle towards the weights stack under tension, keep your back straight. Repeat the exercise for the desired number of repetitions.

AVOID:
- Rounded back
- Moving torso
- Moving too fast with momentum not control
- Ensure you’re getting full range of motion

🕺🏻🕺🏻 GIVE IT A GO TODAY! 🕺🏻🕺🏻

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🚨BARBELL BENT OVER ROW🚨

Watch for incorrect (left) vs correct (right) technique thanks PT
 
✅ Stand with middle foot under the bar, feet shoulder width apart
✅ Bend knees and lean forward from waist
✅ Back stays straight, neck and spine in alignment
✅ Bend to grab the bar, palms face the bar, just outside shoulder width apart.
✅ Brace core and squeeze shoulders together to row weight until it touches the sternum and slowly lower down again.
 
Common Mistakes to avoid:
❌ Fast, momentum based movements - try aim for slow and controlled movements, holding at the top for a few seconds.
❌ Disengaging your core
❌ Hand-placement too close together
❌ Shrugging and using your traps in stead of shoulders

👊Work that muscle not that joint.
👊 it’s not about the weight you move its all about control

Shout out to my client Nick for progressing every week and for loving the core lifts 👏👏👏 well done mate and all the very best. we gonna miss you at Ashburton.

We introduced Deadlifts on 19th of January in his Phase2 program. 1st video He didn’t have the mobility and range to pull the bar off the floor.
2nd video was on 23 February. He wanted to try out his 1rep Max before he move to another suburb and he pulled 140kg. ( in 6 weeks 💪👏)
Learn your core lifts and Work on them it’s the safest way to progress.