Fisticuffs - Georgetown

5 Strength and Conditioning classes/day (Mon-Friday)

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On the go workouts for those short on time/equipment...or for beginners who waste time in the gym because they don't know where to start.

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Fitness consulting. Feel stuck when it comes to fitness? We've been helping people for more than a decade.

Finicky Shoulders?

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The first thing we do for people with shoulder issues is establish 1-3 exercises that can be performed with no issues/pain. We always start at the back of the shoulder when doing this. Lack of rear delt strength is a plague to shoulder health.

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We frequently find that people have trouble using their rear delts, period. Often, people default to using their traps on, "rear delt" exercises. If the traps are over-active, generally the shoulders and neck will suffer the consequences.

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If overhead pressing becomes an option, we like to start with the Single Arm Arnold Press because of the large range of motion and freedom of movement it provides. If overhead pressing is out of the question, we'll use lateral raises of various sorts.

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To end any Upperbody heavy day, we always Dead Hang. Generally, 2 sets of 30 seconds. For folks who can't hold that long, we shorten the time and/or just have them hold the bar and bend their knees.