Dynamo Athletic- Teenage Fitness Centre in Smeaton Grange | Sport & recreation

Dynamo Athletic- Teenage Fitness Centre

Locality: Smeaton Grange

Phone: +61 451 232 303

Address: 1/52 Topham rd- Smeaton Grange 2567 Smeaton Grange, NSW, Australia

Website: http://www.dynamoathletic.com.au

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• Gym/Physical fitness centre
• Sports & fitness instruction

25.01.2022 WILL LIFTING WEIGHTS STUNT YOUR CHILD'S GROWTH?

22.01.2022 Merry Christmas Everyone!

22.01.2022 SHOES FOR LIFTING TOP PICTURE Although running shoes such as Nike Airmax look really nice and are extremely comfortable to wear, they are not ideal for lifting weights. Running shoes have a soft sole, usually with an air bubble or gel insert which is designed to protect your foot like a cushion when you’re pounding the pavement.... When performing ground-based strength training lifts such as the squat, deadlift, overhead press, olympic lifting variations and even the bench press, we are transferring force into the ground in order to lift the bar against the vertical force of gravity. When wearing running shoes for these lifts, the air bubble or gel insert absorbs some of this force and you are unable to lift as much weight therefore limiting your potential to get strong. Another reason to avoid wearing these type of shoes for strength training is that it provides an unstable surface for you to stand on. An exaggeration of this concept is try and lift whilst standing on a trampoline or equally as foolish, a bosu ball. MIDDLE PICTURE Weight lifting shoes are the best option for strength training as they have a hard flat sole providing plenty of surface area to contact the ground. They have a raised heel ranging from 15-25mm depending on the make to assist with depth in the squat and to compensate for any lack of ankle mobility. They usually have a tarsal strap like the ones pictured to give more stability to the foot. They range from $150-$300. BOTTOM PICTURE If weightlifting shoes are not in your budget, shoes with a flat, non-cushion sole will be a far better option than running shoes. I recommend Dunlop Volleys or Converse Chuck Taylors which can be as inexpensive as $30. #DynamoAthletic #Teenage #Strength #Training #Fitness #Weightlifting #Athlete #Gym

22.01.2022 200kg x 10 metres for @liam_crain yesterday. We do heavy sled pushes, pulls and drags to develop lower body force production. You’d be amazed at how well this translates to improved sprinting performance. It’s important to maintain a forward lean and concentrate on full triple extension (ankle/knee/hip) of the rear leg.

20.01.2022 Today we’re sending out some love to two great supporters of Dynamo Athletic... @southwestsydneyacademyofsport is a fantastic organisation that provides training, networking and educational seminars to young and talented athletes from Southwest Sydney to further their sporting careers. @bouncebackphysio at Narellan and Picton provides the absolute best service in physiotherapy, exercise physiology and all other allied health care in the area. Aside from their expertise, we h...ave found that their communication skills with their patients is second to none. When dealing with injured athletes, keeping them in a positive mindset is so important and we have had nothing but great feedback about them. #Athlete #Athletics #Sport #Physiotherapy #AlliedHealth #Training #Strength #Strong #Teenage

19.01.2022 We are not in the clear just yet. Your health and well being is the number one priority at Dynamo Athletic. #DynamoAthletic #Fitness #Strength #Teenage #Training #Health

19.01.2022 When it comes to teaching the Deadlift (Hinge Pattern), one of the most over used cues from coaches is HEAD UP, CHEST OUT! I wrote that in capital letters because it is usually yelled across the gym floor at the top of a coaches voice. When head up, chest up is used, it causes the athlete to transfer their weight forward making it extremely difficult to engage the posterior chain effectively. Some cues that we use for the deadlift at Dynamo are:... CHIN DOWN to promote a neutral neck position. SQUEEZE THE IMAGINARY TENNIS BALLS UNDER YOUR ARMPITS to engage the Lat muscles. CLOSE THE IMAGINARY CAR DOOR WITH YOUR BUM to ensure that you are hinging at the hips and not rounding at the lower back. EVEN AMOUNT OF PRESSURE THROUGH YOUR HEEL, PINKY TOE AND BIG TOE to ensure that the mid foot is your centre of balance. I managed to grab a couple of pictures of Coach Sophie going through this exact process with one of our Level Two students, Jack. Swipe across to check them out.

19.01.2022 A very big congratulations to our very own @emily11c for receiving the NSWRL under 18’s player of the year at last night’s Brad Fittler awards night. #DynamoAthletic #RugbyLeague #NSWRL #BradFittler #Rugby #League #Football #Strength #Training

17.01.2022 We’re so proud of Louise Cranston at Dynamo! She’ll be home for her summer break in June/July and we can’t wait to see her!!!

16.01.2022 Merry Christmas from all of us at Dynamo Athletic

16.01.2022 There will be no sessions on Thursday afternoon next week. Our staff will be attending a family event.

16.01.2022 IMPORTANT!!! As everyone is aware, personal hygiene is our greatest defence against the spread of virus and bacteria. Being strong and healthy will also help your immune system’s ability to fight off any infections too, so stopping your training may not be the best idea.... We have increased the cleaning standards of our gym and implemented some new policies for our members to follow. We believe that is best to be extra cautious with this matter and that overreacting is better than sitting by and doing nothing. We gave these policies a trial last Friday afternoon and our members were so cooperative. As a coach and gym owner, I was so proud of all the kids. You guys are awesome!!!

15.01.2022 When it comes to Hydration, just drink more water than you currently do is quite sound advice. Especially if you are not reaching the minimum 6-8 glasses per day. Post-Training/Competition hydration is very important. Measure your weight prior to the session and then again after the conclusion. For every 100g of bodyweight lost, consume 150ml of water. #DynamoAthletic #BuildingBetterHumans #StrengthAndConditioning

15.01.2022 JUNIOR S&C PROGRAM For 10-13 year olds Monday-Friday afternoons... *Structured Program *Improve Strength *Improve Fitness *Improve Balance *Improve Core Stability [email protected]

15.01.2022 Learning comes from listening to your coach or teacher Learning comes from reflecting on your mistakes or failures Learning comes from observing those who are succeeding Learning also comes from observing what not to do from those who are not succeeding Learning comes from everywhere, open your eyes and be aggressive to learn... #DynamoAthletic #Strength #Strong #Fitness #Health

14.01.2022 Congratulations to @jude.bargwanna.motorsport for taking two 4th’s and a 3rd over the weekend at Sandown Raceway in the Formula Ford Series. Jude trains incredibly hard twice per week at Dynamo Athletic because he knows that a fitter and stronger body will pay huge dividends when he’s behind the wheel on the racetrack. #TeenageFitness #Motorsport #FormulaFord #Racing #Driver #Strong #Strength #Training

13.01.2022 IMPORTANT! Gym closed today Tuesday 3rd of December. Regular session times tomorrow.

12.01.2022 This week we had Eastec Sanitisation Group in to thoroughly clean our gym floor, office and foyer area. Their cleaning solution is alcohol and bleach free and is one of two Australian made products that has been approved by the TGA to kill Covid-19 bacteria. We are proud to be partnering with them to keep our gym surfaces clean and germ free for all of our members. @eastec_sanitisation

12.01.2022 JUNE 13 WE ARE BACK! More details to follow

12.01.2022 GREAT NEWS! You can now book in to your sessions at dynamoathletic.com.au Just use the email address that is linked to your membership. That means no more forgetting your PIN number and requesting a re-send. Book now!

12.01.2022 #BuildingBetterHumans

09.01.2022 We are so excited to get back to the gym tomorrow! Here are some important things to know for your training session: -Arrive prior to your booking time... -Hand sanitiser provided upon entry -You must bring your own towel and drink bottle -One rack per person and stay within your training zone during STRENGTH (30min) -Wipe your bench and barbell with anti-bacterial spray before you start CONDITIONING (30min) -Train Hard!

08.01.2022 With all sporting organisations cancelling fixtures until further notice, why don’t you seize the opportunity to get down to Dynamo Athletic and get your extra training in? We have a range of training programs available to our members... POWER- Explosive Training: Landing mechanics, Jumps and Throws... STRENGTH- Graded Progressive Program to increase Force Production. G.P.P- General Physical Preparation: Chin Ups, Rows, Single Leg Work, Kettlebells, Deadballs, Sled Work. METABOLIC- Structured training to improve the anaerobic and aerobic energy systems using the Airdyne Bikes and Ski Ergometers. [email protected]

08.01.2022 Inadequate sleep will have negative effects on brain function, sports performance, mood, bodyweight control and numerous other factors contributing to poor health. Are you getting enough sleep? #DynamoAthletic #BuildingBetterHumans #4PillarsOfHealth #StrengthAndConditioning

07.01.2022 When we strive to become better than we are, everything around us gets better too. -Paulo Coelho-

06.01.2022 PARENTS! Check out @thesportingparent and give them a follow... A free online platform to help parents navigate their way through the often confusing world of children’s sport

06.01.2022 When it comes to nutrition, keep it simple to begin with. Include lots of colourful fruits and veggies, choose whole foods over processed foods whenever possible and adjust your portions according to your daily activity. #DynamoAthletic #StrengthAndConditioning #BuildingBetterHumans

05.01.2022 www.dynamoathletic.com.au [email protected] Smeaton Grange, NSW Australia

05.01.2022 Let’s take a moment to appreciate @blakehunter_ and his performance over in New Zealand this week in the u18 men’s Softball World Championships. Blake is pitching for Australia and they are currently 4-0 at the top of Group A. Keep it up Blake! #Teenage #Strength #Conditioning #Athlete #Softball #NationalTeam

03.01.2022 SHOW UP WORK HARD GET RESULTS #Teenage #Athlete #Strength #Fitness #Weights #Strong #Training

03.01.2022 THE FOUR PILLARS OF HEALTH: NUTRITION- provides support for growth and development needs whilst providing the energy for exercise and performance goals. EXERCISE- reduces stress, improves mental clarity, increases focus and learning. ... SLEEP- prioritise 9-11 hours per night, reduces injury and improves recovery. HYDRATION- drink 8-10 glasses of water per day and for every kg lost during exercise, replace with 1.5L water. Stay tuned for an in-depth look at each of these in the near future. #DynamoAthletic #Teenage #Fitness #Health #Nutrition #Exercise #Recovery #Hydration

01.01.2022 Junior Strength and Conditioning: 10-13yr olds Teenage Strength and Conditioning: 14yrs and over Adult Strength and Conditioning: Parents and such Barbell Club: 15yrs and over and level 3 minimum #DynamoAthletic #BuildingBetterHumans #Athlete #Strong #Healthy

01.01.2022 THE POWER CLEAN In Level Three of our Teenage S&C Program our athletes start to learn the Power Clean. After gaining a significant amount of strength by progressively loading the Squat, Bench, Deadlift and Press (the slow lifts), it’s time that they learn to be EXPLOSIVE. The fast lifts that we use are Trap Bar Jumps, Hang Power Cleans, Power Cleans and Deadlifts against bands. Here’s 16 year old Rugby player Lachlan working on the Hang Power Clean. His take away from thi...s session was to hinge more at the Hang position to lengthen the Pull and create more ability to apply velocity to the bar. When he did get this right, it was so powerful that he almost threw the bar over his head. #Strength #Teenage #Athlete #Rugby #PowerClean #Speed #Strong #Sport #Football