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  • When I look back on my life I see pain, mistakes and heart ache. When I look in the mirror I see strength, learned lessons and pride in myself.
📸: @howwise_
  • When I look back on my life I see pain, mistakes and heart ache. When I look in the mirror I see strength, learned lessons and pride in myself.
    📸: @howwise_
  • 1,363 28 6 hours ago
  • HAMSTRING MOBILITY
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🐛 The inchworm is one of my favorite exercises to use as part of an upper or lower body warmup. Not only is it a great way to get the hamstrings and calves moving, it also challenges the shoulders and trunk. It can even be used toward the later stages of rehabilitation for individuals experiencing increased nerve sensitivity.
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🧬Start by setting up in a plank position on your hands. Slowly walk your feet toward your hands. The goal here is to get your heels to the ground and keep your legs fairly straight throughout. You finish when you can’t go any further! Walk back out to your plank and repeat 5 to 10 times.
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🦠If you’re short on space, just perform the movement in the same spot. If you’re doing this on a field or court, you can walk your hands out in front of you.
—
🧫Warmups may not always be necessary, but I like breaking a sweat and moving around a bit, especially after a busy day of work.
—
🔑Tag a friend and let me know what you think!
  • HAMSTRING MOBILITY

    🐛 The inchworm is one of my favorite exercises to use as part of an upper or lower body warmup. Not only is it a great way to get the hamstrings and calves moving, it also challenges the shoulders and trunk. It can even be used toward the later stages of rehabilitation for individuals experiencing increased nerve sensitivity.

    🧬Start by setting up in a plank position on your hands. Slowly walk your feet toward your hands. The goal here is to get your heels to the ground and keep your legs fairly straight throughout. You finish when you can’t go any further! Walk back out to your plank and repeat 5 to 10 times.

    🦠If you’re short on space, just perform the movement in the same spot. If you’re doing this on a field or court, you can walk your hands out in front of you.

    🧫Warmups may not always be necessary, but I like breaking a sweat and moving around a bit, especially after a busy day of work.

    🔑Tag a friend and let me know what you think!
  • 1,272 23 6 hours ago
  • Proud but never satisfied ✔️
.
PS how cute is this @neuapparel outfit?! I DIE IT’S SO CUTE🐆😍 #sheisNEU
  • Proud but never satisfied ✔️
    .
    PS how cute is this @neuapparel outfit?! I DIE IT’S SO CUTE🐆😍 #sheisNEU
  • 4,277 160 14 hours ago
  • Current workout split 🏋🏼‍♀️
.
First up, I want to say that this isn’t an example of what you should be doing. It’s just how I’ve been training. There’s a lot of talk recently about transparency of training. @rosieandgym__ started what I think is a long overdue conversation about influencers clearly building their physique through heavy lifting but posting workout videos using bands and bodyweight exercises. Then the ball really got rolling when @bretcontreras1 posted about deception in the fitness industry. So, for the sake of transparency I feel everyone should be open about exactly how much training is required to build their physique.
.
At the moment, I’m doing 4 weight sessions and 1-2 cardio sessions a week. I’ve only added cardio into my routine because I find it’s easier to fit a short burst of spin into my schedule than an evening at the gym after work. My main goal right now is to roughly maintain my weight but keep (slowly) progressing with my lifts. For the last couple of months a normal week for me has looked like:
Mon: Upper Body
Tue: Cardio (spin)
Wed: Legs
Thurs: Upper Body
Fri: Rest
Sat: Cardio (spin)
Sun: Legs
.
Most days are swappable depending on how busy I am and I often switch Friday and Saturday depending on which night I go out. Sometimes I replace spin with walking to work and back (a brisk 30 mins each way). Some weeks I’m busier and only do one cardio session. That’s life.
  • Current workout split 🏋🏼‍♀️
    .
    First up, I want to say that this isn’t an example of what you should be doing. It’s just how I’ve been training. There’s a lot of talk recently about transparency of training. @rosieandgym__ started what I think is a long overdue conversation about influencers clearly building their physique through heavy lifting but posting workout videos using bands and bodyweight exercises. Then the ball really got rolling when @bretcontreras1 posted about deception in the fitness industry. So, for the sake of transparency I feel everyone should be open about exactly how much training is required to build their physique.
    .
    At the moment, I’m doing 4 weight sessions and 1-2 cardio sessions a week. I’ve only added cardio into my routine because I find it’s easier to fit a short burst of spin into my schedule than an evening at the gym after work. My main goal right now is to roughly maintain my weight but keep (slowly) progressing with my lifts. For the last couple of months a normal week for me has looked like:
    Mon: Upper Body
    Tue: Cardio (spin)
    Wed: Legs
    Thurs: Upper Body
    Fri: Rest
    Sat: Cardio (spin)
    Sun: Legs
    .
    Most days are swappable depending on how busy I am and I often switch Friday and Saturday depending on which night I go out. Sometimes I replace spin with walking to work and back (a brisk 30 mins each way). Some weeks I’m busier and only do one cardio session. That’s life.
  • 933 73 13 hours ago
  • 🏋️‍♀️370lb Clean w/ pause at knee🏋️‍♀️ Building strength in positions is the quickest way to build consistency in the lifts. You're still able to practice the full lifts & also get crazy strong in the positions that are the hardest to hold.
-
Invictus Weightlifting is an online program with options for both CrossFitters & Weightlifters with 3day/wk & 5day/wk options available. Link in bio to start TODAY!
  • 🏋️‍♀️370lb Clean w/ pause at knee🏋️‍♀️ Building strength in positions is the quickest way to build consistency in the lifts. You're still able to practice the full lifts & also get crazy strong in the positions that are the hardest to hold.
    -
    Invictus Weightlifting is an online program with options for both CrossFitters & Weightlifters with 3day/wk & 5day/wk options available. Link in bio to start TODAY!
  • 2,132 28 6 hours ago
  • Confession time: due to my obsession with training back, which I typically train twice a week, I’ve neglected shoulders, which I usually just lump in with chest. So I’m restructuring things to have a full shoulder workout each week. And after the first day of this, I can say my shoulders are FRIED🍗. Definitely time to give them the attention they deserve.
  • Confession time: due to my obsession with training back, which I typically train twice a week, I’ve neglected shoulders, which I usually just lump in with chest. So I’m restructuring things to have a full shoulder workout each week. And after the first day of this, I can say my shoulders are FRIED🍗. Definitely time to give them the attention they deserve.
  • 618 18 6 hours ago

Latest Instagram Posts

  • OMG😮

Bars that can be made into cookies 🍪 
Yes Anna 🙌🙌 @proteinpow
  • OMG😮

    Bars that can be made into cookies 🍪
    Yes Anna 🙌🙌 @proteinpow
  • 2 3 1 minute ago
  • Saturday squuuuuuuats 😜🏋🏻‍♂️
✅170kg x 6
  • Saturday squuuuuuuats 😜🏋🏻‍♂️
    ✅170kg x 6
  • 0 1 1 minute ago
  • CrossFit Open 19.1 : Here we go !
  • CrossFit Open 19.1 : Here we go !
  • 0 1 1 minute ago
  • Member Focus - Stephen Hockey
.
•••••
Here’s what Stephen had to say about The Project and his own fitness journey. .
•••••
Why did you join The Project? 
I’ve been training  attending a gym for multiple years and have never really seen any major improvements in my fitness. Sophie tried to persuade me to get into CrossFit and now I’d never go back. There’s no picking and choosing things you like or you’re good at, just a workout on the board you have to get through with no excuses.
.
•••••
What do you like about The Project? 
Every day is different. The coaches/members are great and everyone oozes positivity. No matter what sort of day you’re having/had, The Project always makes you leave on a high.
.
•••••
Favourite Movement?
Clean
.
•••••
Worst Movement? 
Burpees (it’s a long way down!)
.
•••••
#TheProject #NoWords #JustActions #fit #chesterfield #fitness #fitnessmotivation
  • Member Focus - Stephen Hockey
    .
    •••••
    Here’s what Stephen had to say about The Project and his own fitness journey. .
    •••••
    Why did you join The Project?
    I’ve been training attending a gym for multiple years and have never really seen any major improvements in my fitness. Sophie tried to persuade me to get into CrossFit and now I’d never go back. There’s no picking and choosing things you like or you’re good at, just a workout on the board you have to get through with no excuses.
    .
    •••••
    What do you like about The Project?
    Every day is different. The coaches/members are great and everyone oozes positivity. No matter what sort of day you’re having/had, The Project always makes you leave on a high.
    .
    •••••
    Favourite Movement?
    Clean
    .
    •••••
    Worst Movement?
    Burpees (it’s a long way down!)
    .
    •••••
    #TheProject #NoWords #JustActions #fit #chesterfield #fitness #fitnessmotivation
  • 8 1 4 minutes ago
  • Saturday Sessions ✅💪🏽♥️
  • Saturday Sessions ✅💪🏽♥️
  • 3 1 4 minutes ago
  • How's ya hammies @hedworx ??
  • How's ya hammies @hedworx ??
  • 6 1 5 minutes ago
  • Absolute crap workout today. Been under the weather for a week and haven't gotten much sleep. First #deadlifts in a week and a half, too. 📆 2/23/19
🏋️ 155kg x 6 x 5
🚩 @afpaseocenter
  • Absolute crap workout today. Been under the weather for a week and haven't gotten much sleep. First #deadlifts in a week and a half, too. 📆 2/23/19
    🏋️ 155kg x 6 x 5
    🚩 @afpaseocenter
  • 5 1 6 minutes ago
  • I bloody hate planks 🙌🏻
  • I bloody hate planks 🙌🏻
  • 7 1 7 minutes ago
  • W całym tym "Fitnessie" problem polega na tym, że przesadzamy ❗Ze wszystkim, od ćwiczeń do objętości 🤦‍♂️ Najlepsze narzędzia do wzmacniania zostały już wymyślone, ze sztangą, hantlami, Kettlebell itd. I nadal zamiast kierować się prostota i tym co działa to szukamy udziwnien 🤦‍♂️ Nie ma najlepszych i najgorszych ćwiczeń.. Są takie które użyjesz w odpowiednim momencie i mają one sens i są takie, które wrzucisz bo znajdziesz w internecie i nie wiesz czemu one służą 🤪🤸‍♂️ Funkcji mięśnia nie zmienisz, nadal będzie odpowiadać za to co odpowiadał od momentu jak się urodziłeś.. I tym drobnym szczególem powinniśmy się kierować w momencie gdy chcemy wzmocnić dany obszar swojego ciała(więc otwórz anatomia funkcjonalna i spójrz na to jak dany mięsień pracuje) , później już działamy pod specyfikę danej dyscypliny(np. CrossFit, Weightlifting) czy używając odpowiednich narzędzi przełoży się to na wynik 🤔 Wykorzystujcie potencjał poszczególnych mięśni a uzyskacie progress ❗
I przesadzanie w tzw. Druga stronę 🧐 czyli lepiej więcej niż mniej. Nikt nie bierze pod uwagę adaptacji, szybkości uczenia się, przeszłości sportowej 🤔 bardziej jest na zasadzie "Jak ja robie, to Ty też" i tak powstaje plan treningowy 🤸‍♂️ świeci słońce i masz moc do trenowania... Przez pierwszy tydzień.. Później Twoja moc kończy się przy Środzie 👌 a za chwilę stoisz w miejscu... A jak nie idzie to co? 🤪 #urwa dołóż i jazda WINCEJ 😁 A może mniej i wystarczy zajrzeć w program treningowy przeanalizować, wyciągnąć wnioski, zebrać więcej danych trochę badań i proszę ❗Powstaje wtedy program który obiera zasadę "łyżką nie chochlą", bodziec, adaptacja, bodziec ❤️ #crossfit #weightlifting #muscle #male #arm #chest #bodybuilding #shoulder #abdomen #humanbody #flesh #trunk #room #neck #tattoo #physicalfitness #model #photography #gym #instafit #strength #fitnessgear #fitness #lifestyle #motivation #grindout #gymlife
  • W całym tym "Fitnessie" problem polega na tym, że przesadzamy ❗Ze wszystkim, od ćwiczeń do objętości 🤦‍♂️ Najlepsze narzędzia do wzmacniania zostały już wymyślone, ze sztangą, hantlami, Kettlebell itd. I nadal zamiast kierować się prostota i tym co działa to szukamy udziwnien 🤦‍♂️ Nie ma najlepszych i najgorszych ćwiczeń.. Są takie które użyjesz w odpowiednim momencie i mają one sens i są takie, które wrzucisz bo znajdziesz w internecie i nie wiesz czemu one służą 🤪🤸‍♂️ Funkcji mięśnia nie zmienisz, nadal będzie odpowiadać za to co odpowiadał od momentu jak się urodziłeś.. I tym drobnym szczególem powinniśmy się kierować w momencie gdy chcemy wzmocnić dany obszar swojego ciała(więc otwórz anatomia funkcjonalna i spójrz na to jak dany mięsień pracuje) , później już działamy pod specyfikę danej dyscypliny(np. CrossFit, Weightlifting) czy używając odpowiednich narzędzi przełoży się to na wynik 🤔 Wykorzystujcie potencjał poszczególnych mięśni a uzyskacie progress ❗
    I przesadzanie w tzw. Druga stronę 🧐 czyli lepiej więcej niż mniej. Nikt nie bierze pod uwagę adaptacji, szybkości uczenia się, przeszłości sportowej 🤔 bardziej jest na zasadzie "Jak ja robie, to Ty też" i tak powstaje plan treningowy 🤸‍♂️ świeci słońce i masz moc do trenowania... Przez pierwszy tydzień.. Później Twoja moc kończy się przy Środzie 👌 a za chwilę stoisz w miejscu... A jak nie idzie to co? 🤪 #urwa dołóż i jazda WINCEJ 😁 A może mniej i wystarczy zajrzeć w program treningowy przeanalizować, wyciągnąć wnioski, zebrać więcej danych trochę badań i proszę ❗Powstaje wtedy program który obiera zasadę "łyżką nie chochlą", bodziec, adaptacja, bodziec ❤️ #crossfit #weightlifting #muscle #male #arm #chest #bodybuilding #shoulder #abdomen #humanbody #flesh #trunk #room #neck #tattoo #physicalfitness #model #photography #gym #instafit #strength #fitnessgear #fitness #lifestyle #motivation #grindout #gymlife
  • 29 0 8 minutes ago
  • “Chases The Pump Not The 🐈 “ (PAUSE)
  • “Chases The Pump Not The 🐈 “ (PAUSE)
  • 1 1 8 minutes ago