The Windmill is a great movement pattern that does wonders for shoulder, and thoracic mobility. It also increases stability in the hips and helps produce rotational strength. If you sit at a desk, spend loads of time in a car, or have poor posture the windmill is an exercise you need to be doing. However, you may not have the prerequisites to do a full windmill yet. Check out these progressions to get started.
I first picked up a kettlebell around 2007 or 2008, somewhere in there, the Brazilian Jiu-Jitsu school I was attended had one. I messed around with it a little I knew what it was but beyond that very little. Then around 2010 I was working at a Gold’s Gym and these two balls of iron showed up. These were foreign objects from space to nearly everyone else in the gym. Today, in 2017 kettlebells are everywhere and very few in the world of fitness are unfamiliar although I still hear the occasional “kettleball” nonsense every now and then. So how is it in less than a decade this tool has risen to such prominence?
It’s Summer once again and it only took one weekend at the beach to be reminded of the horrible epidemic sweeping our society. It called FAS, or Flat Ass Syndrome, I have also heard it called “no-ass-at-all.” I am gonna provide a couple quick remedies to build that booty into something you can be proud of in this kettlebell workout.
Grip strength is a lost art that most people ignore. Here are 5 drills to help you start building crushing hands and forearms,
Want to become a deadlifting beast? Use these 5 exercises that are sure to improve your deadlift and make you a monster in the gym.
Kettlebell Sport is a sport unlike any other currently in the world today. Kettlebell Sport is a strength – endurance sport where the athlete will be underload for a duration of 10 minutes. Here Donica Storino explains all about it… she’s a master after all.
Want to crush your next Tough Mudder or Spartan Race? Make sure your obstacle course training program includes these elements.
Look up tips to help you build mass and you’re likely to get lost in endless discussions about supersets, protein timing and a whole host of other debatable topics. The truth is, the basics of building muscle are simple. Here are the three things you need to consider if your goal is to get swole.
Grip strength is incredibly important for combat athletes and those that work with their hands. Though sadly this is often overlooked during training, resulting in weak handshakes and skinny forearms. Here are a few suggestions for building monster hands and forearms so you can control your next opponent.
Both single and double kettlebell workouts offer a variety of benefits, but which one is better? Here are a few questions to consider before deciding which is best for you.
Steel Club training is rapidly re-gaining popularity. If you are into unconventional training, you probably already know about them, but in case you don’t, here is what you can expect to gain by adding Steel Club exercises into your current routine.
Let’s face it; pull-ups are tough, which is why we often avoid them in the gym. However, there are many reasons that everyone should train and be able to do at least 5 of them. Here are some of those reasons.
While the Kettlebell Swing exercise is one of the most popular kettlebell drills, it is also one of the easiest to make mistakes with. With all the kettlebell articles out there, there is one point that doesn’t seem to be making headlines, and that is the mistake you might be making.
The Kettlebell Windmill is an excellent movement for improving core strength and spinal mobility, but is not commonly varied. Here are three different stances to vary the difficulty and impact of this great Kettlebell exercise.
Learning how to fall is one the most important skills anyone can learn. In fact, a significant percentage of adult injuries are caused by falling during normal everyday activities and could be avoided with a little skill and training. Here are a few tips for practicing for the most common fall.
Crawling exercises are one of the fastest growing fitness trends going into 2017 and are one of the best things you can do to improve your overall health and fitness. Here’s why and how to start doing them.
The Sandbag Squat is a great tool that poses endless versatility and variety. Due to their constantly shifting load and awkwardness they build powerful strength from all different positions. Sandbags are also one of the more brutal training modalities out there and teach mental toughness in addition to physical toughness.
Ancient warriors were immersed in a culture that forged physical perfection and the ability to fight. Use this workout program to get battle ready.
Your ancestors were battle ready almost every day of their lives. If they had to pick up a club or sword in a life or death situation, they would grit their teeth and fight until the battle was done. Are you battle ready?
Early man discovered swinging a tree branch was useful for war and survival. Modern man still recognizes this and has evolved this knowledge into what is now modern club training. Discover how to build shoulder strength and overall athleticism with this ancient tool.
Fear of bulking-up keeps most women out of the weight room. However, fear no more. Train with kettlebells and you can achieve the lean, athletic body you want, without fear of building a manly physique.
When it came to selecting the best Kettlebell exercises for men there was a lot to consider: strength, testosterone increase, endurance, etc. Though there are many options, here are the four kettlebell exercises we feel every man should do regularly.
Personal Records and 1 Rep Maxes are fine for measuring strength in specific movements, but they are not the best gauge of overall fitness. Here are three bodyweight workout challenges to help you gauge how fit you truly are.
The average person will deal with low back pain at some point in their life. You may not be able to avoid every cause of it, but there are many things you can do to prevent it, including these exercises.
Kettlebells have made a giant surge toward the forefront of fitness culture in the last few years. The rise of unconventional gyms, kettlebell gyms, and the enormously popular Crossfit have help bring light and fame to this ancient tool. Find out why you should be enjoying the benefits of kettlebell workouts.
To fully gain that stop-go-recover quality of your muscles you must add in some type of strength endurance training, one that pushes your heart rate and generates muscle fatigue. These three kettlebell conditioning exercises will push you to your physical limit.
Getting in 3 or 4 full workouts a week can be tough; especially when you are juggling kids stuff, work, happy hour and social priorities. Regardless of how busy you are though, I’m positive you can find time for a 15 minute workout to get some blood and oxygen pumping. Here are some of the most efficient ways to workout when you only have 15 minutes to do so.
As a culture we have distracted ourselves with the belief that getting tired is the goal of exercise. Getting tired is somehow the magic path, which many give another name. Intensity. But if we are to make real progress and build actual skills we have to stop lying to ourselves about the goal of proper fitness.
There is a saying that, “The best fitness program is the one you are NOT doing right now!” Your current program maybe working for, but knowing how to properly vary your program will be the key to your long term success.
If your program is lacking exercise recovery, get ready for long term plateaus, skimpy gains, and a suppressed immune system! Learn what exercise recovery is, how to know if you’re lacking in it, and how to improve your results by using it properly.
How do you build serious dad (old man) strength? Your kids think you’re superman, and there is no reason that you shouldn’t be. Use these six key exercises to building real dad strength.
The Zen Archer is an innovative mobility drill that delivers results like few mobility drills can. Find out what the Zen Archer exercise can do for you.
If you’ve never tried super-slow weight training, you’re missing out on a superior method of muscle growth. Learn more about this effective training method and what “super-slow” really means.
It turns out that you may not need any equipment at all to get in the best shape of your life. Bodyweight training could be the key to full body fitness that you’ve been looking for.
Believe it or not, you can use a pile of junk to get just as strong and fit as you could using a million-dollar gym. Get ready to build real strength with the Junkyard Workout.
The Lizard Crawl is a challenging animal walk exercise that requires full body effort and coordination to execute. Here Mark Smith discusses three different levels of the exercise and how to master them.
If you’re ready to rejoin the animal kingdom (at least in terms of physical ability), then it’s time to learn more about the Animal Ability Method of Training.