Strouds Fitness

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We can’t believe it’s already summer! If you work for a school district in any capacity or are a student anywhere, come train with us this summer! Only $99( + tax) for a membership for the entire summer 🏋🏿‍♀️🏋🏻🏋️‍♂️🏋🏾‍♂️

Performing dumbbell lateral raises with proper form is crucial to target the shoulder muscles effectively and minimize the risk of injury. Here are 10 important tips to help you perform this exercise correctly:

1.) Choose the Right Weight: Select dumbbells that are appropriate for your fitness level. Start with a lighter weight to ensure you can maintain proper form.

2.) Stand Tall: Begin by standing with your feet shoulder-width apart and your core engaged to maintain stability.

3.) Maintain Proper Grip: Hold a dumbbell in each hand with an overhand grip (palms facing your thighs) and your arms extended down by your sides.

4.) Keep a Slight Bend: Maintain a slight bend in your elbows throughout the exercise to reduce strain on the joints.

5.) Focus on Posture: Keep your chest up, shoulders back, and maintain a natural arch in your lower back. Avoid leaning forward or backward.

6.) Lift with Control: Slowly raise the dumbbells out to your sides in a wide arc until they reach shoulder level. Avoid jerking the weights or using momentum.

7.) Keep Elbows Slightly Bent: Avoid locking your elbows at the top of the movement to prevent unnecessary stress on the joints.

8.) Pause at the Top: Hold the top position for a brief moment, squeezing your shoulder muscles to maximize the contraction.

8.)Control the Descent: Lower the dumbbells back down to your sides in a controlled manner, resisting the urge to let them drop quickly.

10.) Maintain Breathing: Breathe steadily throughout the exercise. Inhale as you lower the dumbbells and exhale as you lift them.

Remember, quality trumps quantity. It's better to perform lateral raises with proper form and a manageable weight than to use heavy weights with poor form. Gradually increase the weight as your strength and technique improve to ensure continued progress and minimize the risk of injury.

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If you have are a member of Strouds Fitness we want to recognize your hard work! So if you have a PR or a before and after transformation please DM us

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WOTD
Workout Of The Day

Seated Leg/HamstringCurls

1.) Setup:
Be sure to set your seat in a position that allows for your knee to be roughly in line with the axis of rotation (should be close to the center of the wheel seen in the lower left hand side of the photo). Be sure to also set the lower pad/bar to sit somewhere comfortably between your calf and your ankle.

2.)set the adjustments as hughas you can go ideally, but realistically you onlt want to go as far as your "active range" you can find this by straightening your knees, flexing/engaging your quads, and slightly lifting your legs up

3.) Point your knee caps to the sky, avoiding flaring your knees outwards as this could lead to unnecessary stress around the knee joint

4.) Bring the top knee pad down and press it into your legs, pinning your legs to the seat firmly to allow for stability during the movement.

5.) Use the handles as a kind of counter weight to help push your back towards the seat, avoiding slouching forward

6.) To initiate the movement, simply imagine trying to push against the knee pad

7.) Once in motion, do not rush the rep. Try and make the concentric portion of the movement last about 3-4 seconds

8.) Hold for about 1-2 second at the "top of the movement" before performing a 3-4 second eccentric movement.

Bonus tip: try and keep your legs under constant tension. Once you have finished the movement and your back to the "start" do not go all the way to a resting position. Instead try and keep your legs within an activated state throughout the entire set until completion.

WOTD

Workout of the day: (Low) cable chest fly

1.) Set the machine to a comfortable working weight to start, when first learning the form of a lift, you need to make sure you are able to focus on form by not over burdening yourself first
2.) Set the Machine at such an around a 45-30 degree angle from the bottom (assuming down is zero degrees)
3.) Maintain a "crook" in your arm and maintain that crook through the pull. (About a 135-165 degree angle)
4.) Focus on tightening the chest as you bring your arms up towards the sky, untill your hands are roughly level with your collar bones. Also, Imagining your hugging someone whos much bigger than you could help as well
5.) At the top of the exercise, be sure to give that little extra squeeze and hold for about 1-2 seconds before lowering back down to the starting position. At the point of full contraction you should be just about touching your hands together

WOTD

Work Out Of The Day

Barbell Curls

Although the barbell curl is by far one of the most commonly known exercises in the world. Many people still do not know correct form and thus waste energy doing an incomplete workout.

Heres how you make sure that you are using proper form for your next set.

1.) Keep your head high, shoulders back, and elbows tucked and controlled to your side
2.) Start with the bar in the lowered position, keeping your hands shoulder width apart.
3.) Maintain a small crook in your arm. Holding your arms straight or even hyper extending to attempt a better ROM could result in injury
4.) Control the weight all the way up, pulling your palms towards your shoulders being sure not to throw the weight
5.) Once fully contracted, give a good and solid flex in your bicep to allow for a full contraction
6.) For 3 second to even 10 seconds lower the weight and stop once your arms are at around a 160° angle

So very proud of our own Team Steel 🥇 🎖️ 🏅

Stay warm and safe on this crazy weather day!

Just another day in the gym!

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Meet Tyler! One of our personal trainers here at Strouds!

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So happy old time member Mark Hall had the chance to stop by while they were in town!

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So happy old time member Mark Hall had the chance to stop by while they were in town!

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Purchase a Strouds Fitness shirt!

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Happy 4th of July from Strouds Fitness! 🇺🇸

Happy Birthday Kirk, we love you and miss you every day ❤️

Looking for a new fitness gym? Come workout at the Iron Empire!

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Excited to have Pro-Wrestler Brian Cage catch a workout here at Stroud's today.

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We honor and remember all who have sacrificed their lives for our freedom.🇺🇸

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Stay in shape over the summer!

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Rebuilding the Iron Empire!

World's powerlifting meet tomorrow Saturday the 13th at Strouds Fitness championship belts‼️‼️‼️ Be there or be Square. 🏋🏼‍♂️🏋🏻‍♀️🏋🏿‍♂️🏋🏾‍♂️