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