Powerlifter Maddy Forberg in Two-Piece Workout Gear Says "The Claw Comes Off During Sets"

Maddy Forberg, a seasoned powerlifter and fitness expert, is known for her strong lifting skills and insightful fitness advice, which she shares with her large Instagram following. Recently, Forberg posted a video of herself using the squat machine at the gym, captioning it, “The claw comes off during sets 😤 At least when my head is against a machine 😅 Outfit by @gymreapers use code STRONG.” From squats to hamstring curls, Forberg focuses on perfecting technique and maximizing efficiency in her workouts. Her dedication to proper form and muscle engagement has not only helped her achieve impressive strength but also inspired her followers to elevate their fitness game. Here’s a deeper dive into how she stays fit and strong.

1. She Does Squats

In her Instagram post, Forberg is seen doing squats on a machine. She also shared this video on her page of herself doing them with a barbell. Forberg captioned the post, “Still got it?? I’m overthinking lifting content so here’s some hi👋 bar squats I did a few weeks back tehe.”

2. She Lifts Weights

Maddy Forberg/Instagram

As you can see in the previous Instagram post, Forberg likes to lift weights to stay in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

3. She Does Workouts Properly

Forberg makes sure to have proper technique when she is working out. In this Instagram video, she advised her followers to not squeeze their glutes when doing RDLs and squats. Forberg captioned the post, “Nobody likes to waste time 🤷‍♀️Squeezing your glutes at the top of THESE two movements won’t help you build your glutes. It may give you that “sensation” to make a hard glute contraction here, but it isn’t helping to build the muscle (in these exercises!) That doesn’t mean it’s a bad cue if you struggle with deadlift lockout. But for hypertrophy? You’re not getting bonus points.”

4. She Does Lunges

Foberg is seen doing lunges in this Instagram video. Lunges have a lot of benefits. The Mayo Clinic states, “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

5. She Does Hamstring Curls

Foberg is seen doing hamstring curls in this Instagram video. She captioned the post, “Let me break this down for you🕺There’s a couple nuanced things you need to consider to get the most out of your hammy work. Here are a few things I am ~mindful~ of when I set up for standing hammy curls. Hope this helps 💪 new YouTube video out! Join my programs 🔗”

Meg Gallagher, a fitness coach and influencer, is all about empowering others to build strength and confidence through proper training. She frequently shares her workouts and expert tips on Instagram, inspiring her followers to push their limits. In a recent post, Gallagher documented her progress with lifting weights, captioning it, “130lbs vs 145lbs 👏 keep 👏 on 👏 going.”

Gallagher’s training includes a mix of foundational lifts like deadlifts and overhead presses, alongside targeted exercises for shoulders and core engagement. Her detailed tips and insights emphasize the importance of proper form, muscle activation, and consistency. By sharing her journey and expertise, Gallagher motivates her audience to embrace challenges and celebrate every step of their fitness progress.

1. She Lifts Weights

As you can see from her Instagram post, Gallagher likes to use weights when she works out. ACE Fitness states that using weights to exercise can have a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Overhead Presses

Gallagher likes to do overhead presses to keep herself in shape. She shared this video on her Instagram of herself doing them, and sharing her tips for improving them. Gallagher captioned the post, “❌ BAD FORM BRENDA TAKES ON 👉 The Overhead Press. ✅ Feel like this move won’t budge? Fix those sticking points and boost your strength with my 3-day/week workout plan. Drop a ‘STRONGFINISH’ below and I’ll send it to you now. ✅ Fix your form 💪🏻 Get Stronger ⏱️ Save time in the gym.”

3. She Does Deadlifts

Another workout that Gallagher likes to do with weights is deadlifts. She included a video of herself doing them in this Instagram post. Gallagher captioned the post, “Today’s deadlift sesh (switching to ✨sumo✨)‼️ Want the full training plan for this workout? Comment ‘train’ below and I’ll send it over! MAIN LIFT: Deadlift - trying out some sumo positions. Feeling so good after running conventional for so long. FAVORITE ONE FROM THIS SESSION: The good mornings even with a programmed 3 sec pause were spicy (and bold before deads). My back has not felt this strong in forever.”

4. She Does Shoulder Exercises

Gallagher does a lot of shoulder workouts to keep herself in shape. She shared some of her favorites and her tips for working shoulders in this Instagram post. “Shoulder Health Movement of the week: I-T-Y-W 📌 pin this bc I know you’re not doing them yet! TIPS: 1️⃣ relax the neck, avoid crunching the traps 2️⃣ set the scaps, then perform the ROM (it’s only a few inches, no need to reach too far back 3️⃣ squeeze a pencil w/ shoulderblades 4️⃣ don’t let those shoulders dump forward work these into a break from your desk/computer throughout the day, and see if your neck/shoulders feel any better!”

5. She Engages Her Core

Gallagher makes sure to engage her core when she exercises. She talked about this in the caption of this Instagram post. “Properly engaging the core changes everything 👇 SAVE THIS VIDEO 📌I can’t tell you how many videos I’ve seen of myself and clients where the belly pooch is hanging out during a plank. This isn’t abdominal fat hanging - this is the 6 pack muscles taking over instead of what they should be doing — flattening. The corset muscles should wrap around and all core muscles engage together. See it in my fix during planks, hanging from the bar, and even during lunges. Why use one muscle group in the core when you can use ALL of them? More muscle recruitment means: ✅ stronger lifts ✅ more ab definition and strength ✅ bigger muscles elsewhere. Let me know if you want to see an example and I’ll share how to contract the TVA on my next video.”

Deana D’Andrea, a powerhouse in the world of powerlifting, continually inspires her followers with impressive workout clips on Instagram. Recently, she shared highlights from a competition, expressing gratitude by captioning, “Thank you @momentsinpower for your effort and dedication to capturing so many special moments and emotions throughout the meet day!” D’Andrea’s training sessions reveal her strength and dedication to the sport and emphasize her passion for pushing boundaries through intense lifting routines.

1. She Lifts Weights

Weightlifting is the main way D’Andrea stays in shape. According to ACE Fitness, weight lifting has a lot of benefits. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

2. She Does Squats

D’Andrea is seen doing squats in this Instagram video. She captioned the post, “A little of this and a little of that 🙃 one week closer to meet day!” The Cleveland Clinic states that squats are very beneficial. “Squats are integral to athletic training programs, enhancing speed, agility, strength and power across various sports disciplines,” says sports and exercise medicine physician Matthew Kampert, DO. “Squats primarily target the muscles in the thighs, hips and buttocks, leading to enhanced stability, balance and overall lower body strength.”

3. She Does Deadlifts

Deana D'Andrea/Instagram

In the previous Instagram video, D’Andrea is seen doing deadlifts. ACE Fitness states that deadlifts are very beneficial. “One significant benefit of the RDL is that it teaches clients how to lift from the hips instead of using the lower back. The base move of the RDL is the standing hip hinge, which is an important component of learning how to squat correctly. The first move during the lowering phase of the squat should be the hips moving back in a flexed position. Back pain is often associated with not using the hips properly when squatting or bending over to pick an object up off of the ground. Teaching clients how to lift safely in the gym means they may reduce their risk of injury when lifting heavy things in their daily lives.”

4. She Uses Bars

D’Andrea uses a lot of equipment when she works out. One thing she uses is bars. D’Andrea posted this photo of herself with her new bars on Instagram. She captioned it, “New @sportkraftusa squat and bench bars are in!! 😍 and they’re PINK! 😎 can’t wait to put these bad boys to use!!”

5. She Rides Horses

In addition to powerlifting, Deana D'Andrea spends time horseback riding, an activity that provides a range of health benefits. Riding works core muscles, as riders constantly engage their abs, lower back, and pelvic muscles to maintain balance and posture on the horse. It also strengthens the legs and improves flexibility in the hips, glutes, and thighs. According to the British Horse Society, riding can burn up to 600 calories per hour, offering an effective cardiovascular workout. Horseback riding also boosts mental health by reducing stress, enhancing mood, and building confidence as riders develop a bond with the horse and navigate new skills. For D’Andrea, it’s yet another way to combine strength and wellness with her fitness lifestyle.

Kristin Dunsmore is a powerhouse in the weightlifting world, known for her impressive strength and dedication. She regularly shares her workout tips with her Instagram followers. In September, she posted a video of herself lifting a barbell, captioning it, “I’m confident this off-season will set me up for an even stronger return.” Whether she’s discussing her structured routines, goal-setting, or the importance of form, Dunsmore’s insights inspire fellow athletes to push their limits. Here’s a look at her approach to fitness, which combines focused training with long-term goal setting to build strength both mentally and physically.

1. She Lifts Weights

Naturally, weightlifting is the main way Dunsmore stays in shape. ACE Fitness states that this has a lot of health benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

2. She Has A Routine

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Dunsmore shared her tips for training in the off-season in her post’s caption. One thing she does is plan out her workouts. “Having a structured routine and keeping track of progress has been influential in regaining that drive. Today’s deadlift session was a testament to that, with a solid top single at 200kg (441 lbs). The weight was slow off the ground, but it moved well, and I feel my technique is steadily improving.”

3. She Sets Goals

Dunsmore likes to set goals to help herself stay in shape. She talked about this in her post’s caption. “Transitioning into the off-season has cone with expected challenges. This phase can often feel directionless without the urgency of competition, but I’m refocused by setting specific goals for myself unrelated to powerlifting.”

4. She Widens Her Grip

Dunsmore shares a lot of her tips for improving weight lifting on Instagram. In this post, she revealed that having a wide grip is important. “I've made some adjustments to my bench form that I hope will help with my technique overall. The most significant change is widening my grip, which I expect to be beneficial for obvious reasons. I’ve also brought my feet slightly more forward in front of me, although I did clip the rack on the last rep. Fortunately, that's an easy enough fix.”

5. She Does Squats

Dunsmore likes to do squats to keep herself in shape. She shared this video on Instagram of herself doing them with a barbell. Dunsmore captioned the post, “Paused High Bar Squats are fun 🙃☠️On the plus side, I think I’m learning how to use my quads for once in the squat. New kicks from @avancusofficial 👟”