Dedicated Strength

Happy Pride Month to all of our LGBTQ+ DS Members and our friends in strength across the world. Strength is a magical thing and we’re honored to share it with all of you! 🏳️‍🌈🏳️‍⚧️

“Let’s talk chalk usage”
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In this “Let’s Talk” video, we explore chalk usage in the gym. Why we use it, how to apply it, and how to clean up after are all covered, along with a few chalk alternatives involving lifting straps. Hope everyone enjoys this video and finds some good tips on chalking up respectfully in the gym!

“Let’s talk spotting”
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This week, let’s talk about how spotting should occur, what communication needs to take place, and some ideas on how to appropriately spot a big lift or for a new lifter to feel comfortable.
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Happy Spring and hope you find this helpful!

“Let’s talk closegrip variations & positioning in press patterns”
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Closegrip variations are great additions to programming for various reasons including, but not limited to, tricep strength and size, reducing shoulder stress, improving positioning during heavy lifts, and overall arm strength.
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An issue I frequently see is the grip being set way too narrow, which will actually have the opposite effect of what we’re trying to achieve and put unnecessary discomfort on the wrist joints.
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Ideal close grip positioning will allow the elbows to track right off of the ribcage to ensure integrity of proper biomechanics and desired result.
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Enjoy this video discussing a few, but not all common variations of closegrip presses which can be disposable tools in the box.
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Want to work on your pressing and upper body strength? Contact Dedicated Strength today and I’ll work to connect you with a coach. 💪🏽

“Let’s talk shoveling snow ⛄️”
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We’ve all done the work as of late, but what are we actually doing and how can we prepare for it?
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Honestly, by maintaining good general overall conditioning via a balanced, consistent, progressive training program. Secondly, make sure you’re fueled with carbohydrate, and a mix of healthy fats and protein. With these basics in play, you’re prepared for the energy usage in the work as well as the physical aspects of it.
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In a very short, PG explanation, long work bouts of shoveling snow are lower intensity, longer duration work, fueled by the oxidative energy system of the body with stints of slow glycolytic energy, as long as carbohydrate remains present to use, so there are some harder work elements at play throughout. The duration and intensity will dictate how much work is done in each of these respective energy systems, and the longer the duration of the shoveling, the more oxidative energy will be used as the glycolytic energy becomes tapped.
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All the planes of motion are involved (the frontal, sagital, and transverse), making this work truly 3-dimensional and major muscles of the body are involved, most notably the obliques, back, arm, and shoulder muscles. Keeping these movement patterns and muscles trained will help us stay conditioned for this work, and there are some specific exercises that simulate the variables quite well. You can be ultra specific, but honestly you don’t need to be to be effective l.
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Many times the basics are what we need, with some specialization sprinkled in for various needs and reasons.
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Hope this video is helpful and stay warm!

“Let’s Talk the New Food Pyramid”
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Here are my thoughts on the goods and bads of the new advice and as always, education and personalization are key to a healthy, successful, life!