Two Handed Kettlebell Swing Video Tutorial

Kettlebell Swing is one of the simplest, yet most productive and effective kettlebell exercises. Check out our video tutorial by Coach Sergei Karaliou to master your kettlebell swing form correctly, effectively and safely:

Posted in Beginners, Featured, Hinging Movement Group, Kettlebells |

New Underground Gym Seminar Schedule 2014!

If you are looking to take your training to the next level, consider participating in one of the Underground Gym’s weekend training courses, ranging from few hours long introductory workshops to full-blown multi-day Certification Seminars. You are guaranteed to enhance your training technique and deepen your understanding of the training programming.

We offer a variety of courses to satisfy your training needs. Here is a list of what is coming this year:

Basic Kettlebell Workshop: details

Defensive Handgun Workshop: details

Joint Mobility Workshop: details

Kettlebell Certification Seminar, Level 1: details

Kettlebell Certification Seminar, Level 2: details

Underground Gym Mobility Certification Course, Level 1: details

Discounts are available for Underground Gym Members, early bird registration, students of National Personal Training Institute and repeated attendants! Please contact us for more details.

For a complete list of Underground workshops and seminars coming up this year, please check out: Underground Gym Seminars and Workshops 2014

Posted in Bodyweight Exercises, Featured, Inspirational, Kettlebells, Mobility, Rehab, Services, Strength Training, Systema, Workout |

Breathing Exercises 101: Diaphragmatic Breathing

Breathing is one of the most important, yet at the same time, one of the most underrated functions. Many take breathing for granted and pay no attention to any specifics — big mistake!

Breathing properly or improperly can make or break your health, vitality and performance. In this video series, I’m going to address a few key breathing skills and drills that help to develop them.

The first part will dive into the basics of diaphragmatic breathing — one of the foundation breathing skills.

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Posted in Beginners, Breathing, Featured |

8 Essential Spine Mobility Drills to Make Your Back Feel Great

Mobility exercises are essential to long-term health and athletic performance. In the video series below I will introduce you to 8 basic ground mobility drills for your back that will lube it up and make it feel fantastic. Enjoy!

Here is the list of the exercises presented:

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Posted in Beginners, Bodyweight Exercises, Featured, Mobility, Rehab |

New Article on Fight Training

Panthner

To go to the article please click on the link: Practical Fighting System Training Philosophy

Posted in Featured, Systema |

Elbow Attack Isolation Drill

Below you will find a video of an excellent basic drill for isolating and developing elbow attacks and counter attacks.

Training partner is positioned with his back to the wall in order to minimize his retreat to the rear and thus maximizing training time and elbow volume. Despite the protection on the head of the training partner and elbow protection of the feeder, keep it light and happy, as elbows are like hammers and can cause lots of damage.

There are many different layers of the drill possible. At first, the receiver (training partner on the wall) could just throw punches without much regards for defense and allow the feeder (the elbow guy) to get comfortable to slip in and attack with elbow combos in different planes, as well as off balancing and trapping movements. The receiver could start with just head shots, then progress to head and body shots, then add kicks or isolate any of the above.

Then the receiver should start making things much more difficult for the feeder or even become the feeder himself — being a feeder is a term from Sayoc Kali and it means controlling the tempo, flow and the outcome of the drill. So the partner on the wall can start moving laterally, defend against the elbow attacks, tie the elbow guy up in close and make his life otherwise uncomfortable and his objective more difficult to achieve, which in turn stimulates the elbow guy to launch and follow through better elbow attacks and counters.

The elbow guy could also begin spicing things up and add complexity to the exercise, depending on the training objective. For example, while still setting up elbow strikes from all angles, he can focus more on trapping and off balancing, as well as clinching and simply do not leave once he enters, choking his partners ability to throw effective punches. Or he can snag an arm or two on the way back out and perform arm and wrist locks. Or he can finish with a takedown. Or he can add other tools, such as finger jabs, slaps, punches of his own, as well as knees and kicks. It all depends on the objective and what kind of a game or an aspect of the game are you trying to develop.

Have fun with this and be safe!

 

Posted in Featured, Striking, Systema |

Squat Clinic 101: 7 Basic Mobility Drills to Improve Your Squat

One of the most prevalent problems that we see when training beginners is their inability to perform squats properly. Even folks that do exercise regularly often have a wrong idea about how proper squats are executed.

The video tutorial below will help to clear out the confusion and arm you with 7 proven basic mobility and active flexibility drills designed to get your squat to where it should be. The outlined curriculum is just the tip of the iceberg, as far as squat-specific exercises go, but it will help you to establish solid foundation and than move forward from there.

Enjoy!

This is the list of the squat-specific mobility and active flexibility drills outlined in the video above:

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Posted in Beginners, Bodyweight Exercises, Featured, Mobility, Squatting Movement Group |

Kettlebell Training Tutorial for Beginners

We get lots of questions about an appropriate kettlebell workout for somebody who is brand new to kettlebell training and to weight training in general. Below you will find a solid kettlebell practice for beginners, that establishes proper foundation necessary to move forward with this type of training.

The list of exercises taught in the tutorial:

  • Halo
  • Goblet Lunge
  • Bent Over Row
  • Sumo Deadlift

P.S. For over 80 kettlebell exercises and dozens of workouts for a variety of goals, please check out Iron Beast Conditioning DVDs!

Posted in Beginners, Featured, Kettlebells, Workout |

Melissa, 6 month at Underground Gym

It’s hard to believe this lady was having serious back issues 6 month ago.…

This is what Melissa had to say about her journey:

“I can’t believe that just a few months ago it was difficult for me to go more than a day or two without pain. I’ve had severe disc issues in my lower back for 10 years to the point where, at times, walking, bending, and even standing was torture.

Then, I walked into Underground Gym. They developed a training program for me to strengthen my entire body but specifically my entire lower back and posterior chain. It worked. Big time.

I’ve been pain free for months now, the longest I’ve EVER gone. No question, this is the best investment I’ve ever made.

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Posted in Featured, Inspirational, Mobility, Rehab |

Shoulder Dislocation Recovery Progress

Last summer one of Underground Gym’s students, John DiLeo, had an unfortunate accident that resulted in shoulder dislocation and partial separation. The doctors where saying that if he would not do the reconstructive surgery he was just days away from losing the shoulder, but even with the surgery the chances of full mobility and strength in that arm where pretty slim.

But John had different plans for his future. After the surgery (3 metal screws installed) he came back to the Underground Gym and one of the Head Coaches, Sergei Karaliou, carefully planned his rehabilitation plan, which involved lots of specific mobility and strengthening work.

John had full confidence in us — it was his third year with the Underground Gym, he had lost over hundred pounds with us in the first year and a half and he witnessed here so many people transforming their fitness and performance. Long story short, we where able not only to return John’s shoulder to the full ROM, but to surpass his prior strength accomplishments. 

We are very proud of your progress and dedication John Dileo! Congrats on your full recovery!

Posted in Featured, Inspirational, Rehab, Strength Training |

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