Urban Gladiators

EXERCISE IN FOCUS 🔍
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Our members looking stroooong 💪🏼
Another great functional exercise to improve you upper body strength: the Shoulder Press with Kettlebells. The use of KBs instead of a bar can be unfamiliar at the beginning, but compared to a single, steady equipment like the bar, they demand, and therefore improve, shoulder stability and a intermuscular coordination (look that up 😜).

For good form keep a neutral spine (squeeze your glutes/ lift the hip) and open your shoulder when pressing the weight up
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The topics of our 8 week prevention course 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡𝗔𝗟 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗕𝗔𝗦𝗜𝗖𝗦 (1 session per week) are:
1. Feet stability and ankle mobility
2. Spine mobility
3. Spine stability
4. Hip mobility
5. Hip stability
6. Shoulder mobility
7. Shoulder stability
8. Wrist and elbow

Next round starts on August 3rd, link in Bio to sign up!
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Among the goals of our prevention course are:
- increase your mobility 🤸🏻‍♀️
- improve your stability by strengthening joints and joint muscles 🦵🏼
- learn a healthy posture 🧘🏻‍♀️
- create attachment to healthy sporting activities 🏊🏼

After completing the course you’ll be able to apply the basics of functional training to a wide range of sports 💫🧗🏾
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𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡𝗔𝗟 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 𝗕𝗔𝗦𝗜𝗖𝗦 - our 8 week prevention course, officially certified and sponsored by your health insurance, offers a unique opportunity to learn and understand the most essential aspects of healthy
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Next course starts August 8th, sign up now 🙌🏼 Link in Bio.
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We’re especially grateful to our trainer and compañero .zatana, to and for their live performance. We’ve never seen the gym turn into a music stage and we loved it! ❤️🎶🤟🏼
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Gym Party Photodump Nr. 2️⃣
📸 .raw 💙
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We played games, danced, had great food and drinks, amazing live music and want to thank everybody who came and contributed - we had a blast! 💥🥳
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Amazing photography of our Ping Pong tournament from last weekend’s gym party.
Thank you everyone for coming!
📸 Cred: .raw, a true master of his craft ✨
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Benchpress with kettlebells requires more core and arm stability than with a bar. You’ll work both on strength and intermuscular coordination. Join our Get Fit classes to get a taste 💪🏼💥
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Key things to be aware of when it comes to a functional benching technique:

- lift the bar with straight arms over your shoulder from the rack
- slow downward movement in a curve til bar touches your lower chest
- arms with a 45 degree angle towards your torso and downward elbow rotation
- active and central shoulder
- active core and neutral spine

Give it a go!
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Nice shot of 🔥

Benchpress with a bar comes from classic Powerlifting and is a great exercise for increasing strength in your arms, shoulders and chest muscles.
For training with big weights come to our GET STRONG classes 4x per week 💪🏼
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