GFS Live

Vertical Pull-Down (Lat Pulldown)

A fundamental exercise for developing the latissimus dorsi, the muscles responsible for that distinctive V-shaped torso 🎯

Movement biomechanics:
During the pull to the chest, the latissimus dorsi, teres major, and mid-trapezius are actively engaged, while the core muscles and posterior deltoids provide stabilization

Proper technique:
▪️ Grip slightly wider than shoulder-width, shoulder blades retracted and depressed
▪️ The movement initiates with scapular retraction, not elbow flexion
▪️ Pull the bar to the upper chest, elbows tracking along the body
▪️ Torso remains stationary — no momentum or swinging

This exercise is especially valuable when preparing for pull-ups: it allows you to control the load and gradually build lat strength under controlled conditions

Proper technique is the key to results and injury prevention for the shoulder girdle

Our trainers at GFS FITNESS will help you master the technique from your very first session 💙

Sumo Squat 🍑🔥

Think a regular squat is as good as it gets? Have you tried sumo?

Wide stance, toes pointed out — meet the ultimate glute and inner thigh killer.

Forget boring squats — sumo works muscles a regular squat doesn’t even touch.

Want great-looking glutes without hours at the gym? Start with technique, not weight.

Our trainer Alita shows you exactly how to do it right 💪

Sign up at GFS FITNESS — your first session is free!

🔥 Want to lose weight faster? Forget endless ab workouts — train your legs!

Your legs make up almost half your body 🦵 That’s exactly why leg day burns the most calories. Makes sense: the more muscles working, the more energy you burn.

But here’s the catch ⚠️ You have to train the right way, or you won’t see results.

That’s where Anna comes in 💪 She’ll fix your form, teach you proper breathing during workouts, guide your nutrition, and... make sure you never skip a session 😄

Want real results? Start with the right foundation.

📩 Your first session is free. DM us to book!

She’s not just lifting. She’s sculpting. 🔥

Romanian Deadlift — the exercise that actually changes the shape of your body.

Why every woman should have it in her workout:
✅ Builds and lifts the glutes
✅ Strengthens the hamstrings
✅ Improves posture
✅ Burns serious calories

No machines. Just a barbell, the right technique, and results you can see.

💪 Our trainers will show you exactly how to do it — safely and effectively.

🔥 First personal training session — FREE
📍 GFS FITNESS | Vazisubani, Tbilisi

Are you ready to lift? 👇

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