Exercise of the Day
Macebell exercises will do more for you than just make you strong, they’ll awaken the ancient warrior that lives within you. Here are three Macebell exercises to challenge your core, shoulders and inner spirit.
Sprint training is an incredible tool for improving your health and physical fitness and can be done in a fraction of the time that jogging requires. Because sprinting is difficult and requires considerable will power, it can also develop mental toughness and help relieve stress. Check out this quick video and list of the 8 primary benefits of sprinting.
The Kettlebell Carry is a great exercise for building a strong upper body; as well as strong, powerful hands and forearms. The most common variation is the Farmer’s Carry, where you hold the bells down by your sides, but there are numerous variations you can do to change the muscles you want to focus on. Some Kettlebell Carry variations focus on shoulder strength, while others challenge your core and balance.
The Kettlebell Bent Press is one of the most, if not thee most awesome looking Kettlebell exercises when performed properly with a massive Kettlebell. Not only that, the Kettlebell Bent Press is without a doubt one of the best Kettlebell exercises for building shoulder strength; as well as a strong stable core. The Kettlebell Bent Press is also incredible for opening up the thoracic spine helping to improve overall mobility.
Lateral Sandbag Drags are an excellent exercise for building stability in the core. They are also great for engaging the lats and shoulders during the dragging of the bag, so the exercise can have a direct carry over to a lot of other exercises like pull-ups and presses. Here is a breakdown of how to practice the drag.
Planks are one of the most incredible core exercises you can do. Not only do they engage the front part of your core, but they also require full engagement of nearly every muscle in the body; especially the glutes, hamstrings, low back, shoulders, traps, etc. Use these basic plank variations to begin training this great exercise.
Neuro grip push-ups are incredibly difficult, but are a great way to stimulate the entire nervous system. Neuro grip push-ups engage every muscle from your hands to your glutes in order to keep you stabilized through the movement. Here are some tips for training this incredible exercise.
The Goblet Squat is an iconic kettlebell exercise that combines the benefits of the squat movement with the unique dimensions and features of the kettlebell. It allows you to build core strength and endurance while working on your lower body at the same time.
Like its kettlebell and steel club cousins, the sandbag swing is a ballistic hinging exercise that works the entire body. However, the sandbag swing works the core and grip strength to a much greater degree due to the instability and shifting weight of the bag. Here are three basic variations to mix in with your Kettlebell and club training.
Steel Club exercises like the swing are excellent for building power in the posterior chain and core. Single-handed steel club swings are especially good for the core, as they challenge the bodies natural desire to rotate during the backswing. Here are three different steel club swing variations to try.
All people, especially those into submission grappling or jiu jitsu need to have strong and mobile hips that can be utilized from all angles and with rotation. This steel club hip drill has many sports specific adaptations, but also has many therapeutic benefits everyone can experience.
Steel Club exercises are a great way to improve fitness and overall health. Some of their many benefits include: increased range of motion in the shoulders, elbows and wrists, increase strength, and increased athletic ability. If you are new to club training, start by mastering these 15 steel club exercises.
Kettlebells are a great tool for training the shoulders. Here are 3 kettlebell shoulder exercises for building strong, stable and healthy shoulders.
We actually have two kettlebell swing variations in this video. The lateral kettlebell swing and the ski swing. Both work on lateral and rotational stability and power. These are a great way to mix up you routine and challenge your body and core from different angles.
The Kettlebell lunge is a great movement for building incredible leg and core strength. Kettlebell lunges are also great for improving balance and overall athletic ability. Use these variations to improve your overall athletic ability.
The One Arm Push-Up is a great way to build upper body strength. As is the case with most calisthenics, you can do one arm push-ups anywhere. Check out Al Kavadlo as he shows you a couple of progressions to help you master this movement.
The Rotation Sandbag Deadlift is an exercise that fully utilizes the freedom a sandbag provides as a training tool. The rotational deadlift adds complexity to your hinge pattern and creates a realistic load simulation that works for real life.
The Kettlebell Overhead Lunge is a great way to hit the legs and the shoulders at the same time. The shoulders work to stabilize the weight overhead, and because the weight is overhead the lunge and balancing is more difficult. The core is also involved to a much greater degree with this variation.
Muay Thai Push-ups are an alternative name for a behind the back clapping push-up. These require a tremendous amount of explosiveness, strength and shoulder mobility. Give them a try even if you can only do one!
The kettlebell windmill and overhead squat are highly complex movements that require flexibility, coordination and a solid core. The kettlebell windmill and overhead squat both improve hip mobility, back function and core strength. The windmill is also great for hamstring strength and flexibility. This video by Steve Maxwell demonstrates how to use the two together for an intense little circuit.
Very few exercises tax the whole body like the Kettlebell clean and press using two kettlebells. This exercise really gets the heart rate up and uses almost every muscle. The kettlebell clean and press is a great way to add some conditioning to your training program.
If you want to build massive strength and big shoulders you need to spend some time under the barbell moving some iron. Pressing strength is one of the most neglected areas of training. The Overhead Press is the king of shoulder strength. Don’t ignore this lift.
Crawling Exercises are a great full body workout. You can do these exercises almost anywhere even if you don’t have a ton of space. Crawling Exercises not only improve coordination, but also strengthen the core and improve our cardiovascular conditioning and overall athleticism.
The Thoracic Bridge is my go to exercise for a quick warm up or just general mobility. The Thoracic Bridge stretches the hip flexors, opens the shoulders, and adds much needed rotation to the thoracic spine. If you sit all day you NEED to be doing this exercise! If you want more freedom and less pain you NEED to be doing the Thoracic Bridge.
The Two Handed Mill with the short mace is one of those exercises that you just can’t do with a long mace. Grapplers can benefit tremendously from the two handed mill and using the short mace allows you to go heavier. This exercise is excellent for grip and shoulder strength.
Enhance your kicking power in MMA, Muay Thai, Kickboxing and full contact Karate with this Calisthenic Leg Exercise. The rotating squat lunge combines two base exercises and takes you through an intense progression to enhance your leg, core and hip strength, all while adding to your rotation and pivoting mobility just like you do when throwing your power kicks.
While an exercise like push-ups on the backs of your hands might seem totally insane, the wrist push-up can make your wrists incredibly strong if implemented gradually after a solid foundation of strength has been established. Get comfortable with other push-up variations like diamonds, knuckle push-ups and fingertip push-ups, then give this a try.