Swing and Squat Variations with Kettlebells

Coach Sergei Karaliou demonstrates the following kettlebell squat and swing variations:

  • Two Handed Swing
  • Goblet Squat
  • Single Arm Swing
  • Single Rack Front Squat
  • Double Swing
  • Double Front Squat

All great exercises to get your strength, power and stamina to improve if you perform them correctly. These kettlebell exercise variations work the lower body and the posterior chain hard, along with your core and grip. Lungs and heart get a nice workout as well.

Posted in Beginners, Featured, Kettlebells, Squatting Movement Group, Workout |

Practical Fighting System: Example of a Street Attacking Combination

Example of an attacking combination for hand to hand combat:

Kick — Punch — Takedown — Control — Finish

Posted in Advanced, Featured, Striking, Survival, Systema |

Unconventional Kettlebell & Bodyweight Training For Multi-Plane Strength

17 Kettlebell and Bodyweight Exercises to Enhance Your Functional Strength!

Conventional VS Unconventional

  1. Two Handed Swing
  2. Slingshot
  3. Uppercut Flip
  4. Double Clean & Jerk
  5. Rotational Split Clean & Press aka Greg’s Clean & Press
  6. Split Palm Clean & Press
  7. One Arm Snatch
  8. One Arm Split Snatch
  9. Double Military Press
  10. Double Split Sots Press
  11. Double Front Squat
  12. 360 Front Squat Shin Roll
  13. Turkish Get Up
  14. Systema Get Up aka Spiral Get Up
  15. Ring Muscle Up
  16. Rotational Muscle Up
  17. Bonus: Rotational Ice Cream Makers

“Unconventional” training does not make “conventional” functional lifts and exercise bad to do — quite the opposite, one needs a strong foundation of classical strength training, such as Clean & Jerk, Squats, Pull Ups, Muscle Ups, etc. However, once the base is established one needs to branch out and make strength training more specific to what they do (to fighting, climbing and combat acrobatics movements in my case) — this way this strength will be more applicable.


Greg Mihovich

Posted in Advanced, Bodyweight Exercises, Featured, Hinging Movement Group, Kettlebells, Pressing Movement Group, Pulling Movement Group, Rotational Movement Group, Squatting Movement Group, Strength Training, Workout |

Core Training Series, Basic Kettlebell Workout

Coach Sergei Karaliou is at it again, delivering a straight forward core workout with one kettlebell, utilizing basic core training principals from Compound Conditioning Training Philosophy.

Workout structure:

1) Flexion — Kettlebell Overhead Sit Up

2) Extension / Hinging / Central Body Pulling — Kettlebell Swing

3) Rotation / Counter-rotation — Kettlebell Around The World Pass

Try this workout and let us know how it goes. Contact us to train with us in person or via online training.


Posted in Beginners, Featured, Flexing Movement Group, Hinging Movement Group, Kettlebells, Rotational Movement Group, Strength Training, Workout |

Sample Kettlebell Workout with one bell

You can get a tremendous training session with just one kettlebell and a few basic exercises. Many training objectives could be accomplished, including muscle building, fat loss and conditioning. The video above breaks down and demonstrates a sample of such a training session.

One Bell Practice Session Outline:

  1. Halo 5 ES
  2. Two Handed Swing 10
  3. Rear Goblet Lunge 5 ES
  4. Two Handed Swing 10
  5. Kettlebell Bent Over Row 5 ES


Posted in Beginners, Featured, Kettlebells, Workout |

Basic Variations of Kettlebell Swing

Kettlebell Swings are superb and so good for you on so many levels, including:

  • Impact-free high intensity conditioning that works hard the heart, lungs and the body general but in a bio-mechanically correct manner and yet with minimal stress on the knees, which is a huge hidden bonus, as it let’s people with hurt knees get into great shape
  • Great posterior chain (hamstrings-glutes-spinal erectors-traps) development that is specific for so many different things, from keeping upright and sprinting hard to looking better naked
  • Amazing attribute development exercise in such skills as jumping, sprinting, kicking, landing and lifting
  • Incredible core training exercise that solidly reinforces the abs/glutes connection, while turning your midsection into a highly detailed anatomy atlas

The video below by Coach Sergei Karaliou will build up on the skills outlined in Two Handed Kettlebell Swing Tutorial posted earlier and progress to some other basic, yet very productive, variations of Kettlebell Swing.

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

Breathing 101: Nasal Breathing

Breathing with your nose most of the time is vastly superior to breathing with your mouth for a variety of health and performance reasons. Check out the video below to get a few key breathing exercises to master nasal breathing and to improve your health, well-being and athletic performance.

Posted in Beginners, Breathing, Featured |

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.

Read More

Posted in Beginners, Breathing, Featured |

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