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Darcey 🙋‍♀️ Spartan/DEKA/Training

@darceydunne

a day ago
Co Creator: deka.fit david4004_fitness deka.europe
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Posted On: November 4th 2026, 02:57 pm
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ITS WORKOUT WEDNESDAY! (Youth athlete edition!!!)

While there’s been a lot of stigma around training for kids and young people, here’s what the studies ACTUALLY show:
Weight training can help young people…
✨Improve their strength and bone density 🦴
✨Help improve their cognitive functions🧠
✨Can help with injury prevention 🩹
✨Can help boost their confidence 🤝

Young people can start off practicing their form with body weight or light resistance exercises from the ages of 7-8 and build from there, with a focus on technique and slightly higher volume rather than maxxing out on heavy reps.

Enjoy the workout and let us know how you get on, don’t forget to tag @deka.europe in any attempts!

#deka #dekafit #workoutwednesday #spartan #gymmotivation
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deka.europe a day ago

deka.europe

BOOMN

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Η Μαρία είναι μια από τις εκατοντάδες γάτες που περιφέρονται μέσα στο Ασκληπειο , κάποιες στειρωμένες κάποιες άλλες όχι καθότι έχω μετρήσει αυτές τις μέρες και καμία 30αρια μωρά , η Μαρία λοιπόν ζει στον προθάλαμο στην κλινική Ειρήνης όπου και δίνει ανακούφιση και συμπαράσταση σε όποιον την έχει ανάγκη , φυσικά και την ταΐζουν είμαι όμως σίγουρος ότι της αξίζει ένας μαλακός ζεστός καναπές σε ένα σπιτάκι , όποιος ενδιαφέρεται ας επικοινωνήσει μαζί μου , αν δεν βρεθεί κάποιος άμεσα θα την πάρω στο happy house να προσπαθήσουμε από εκεί ❤️ please share
NEW: An armed security guard is being hailed as a hero after stopping a gunman who fatally shot a woman and opened fire inside a cafeteria at a massive Citibank campus in Tampa, Florida. Authorities say the suspect crashed through a fence into an outdoor seating area filled with people eating lunch, then got out of his vehicle with a rifle and fatally shot a woman. The gunman then went into a nearby cafeteria, where he got caught in a shootout with the security guard and later died at a hospital. “The security guard who is employed by Citibank stopped the threat,” the chief deputy at the Hillsborough County Sheriff’s Office said at the scene. Four others were injured, and 3,200 employees were on the property at the time. Investigators are now working to determine a motive. More on the deadly attack: https://www.foxnews.com/us/swat-units-respond-active-threat-office-complex-near-tampa-florida-suspect-dead-sheriff
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Here’s a snippet from the squat component of my recent Strength System seminar in Brisbane. I noticed @lockedinperformance_ performing a stiletto squat with an exaggerated heel elevation, but using a low bar position. His technique wasn’t bad. In fact, it was quite good. But his bar position wasn’t ideal for what he was trying to achieve. The objective of a stiletto squat is to maximise knee flexion and quadriceps involvement. Elevating the heels allows the knees to travel further forward while maintaining a more upright torso. Why is this important? Because the further the knees travel forward relative to the barbell’s line of force, the greater the moment arm at the knee joint, increasing the demand on the quadriceps. This is where bar position matters. A low bar position generally requires more forward torso lean to maintain balance. This shifts the hips backwards, increasing the moment arm at the hip while reducing it at the knee. That’s not necessarily a bad thing. In fact, it’s one of the reasons a low bar squat can be so effective for lifting heavier weights. But if your objective is to maximise quadriceps development, why deliberately compromise the position you’re trying to create? When I asked the lifter what he was trying to achieve, his answer was exactly what I expected, “quads”. We moved the bar into a high bar position, and immediately he was able to achieve a more upright squat with greater forward knee travel. But wouldn’t a front squat be even better? Not necessarily. A front squat allows a similarly upright torso, but the front rack position can limit how much weight you’re able to lift. A high bar squat can achieve a very similar torso position and range of motion, while generally providing a stronger platform to support heavier loads. Squatting is about understanding the objective of the exercise and selecting the technique that best achieves it. If your goal is to lift the heaviest weight possible, a low bar position is advantageous. If your goal is to maximise quadriceps development, a high bar squat with elevated heels is one of my favourite options.
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