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.
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.
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!
So this information does not remain “just theory”, I’m planning to do an inspirational and educational video series featuring some of our students who might be up there in age according to their driving license, but in reality, who can crush the vast majority of much younger folks out there in terms of functional fitness, health, vigor and pro-active attitude towards life.
One of such people is Richard (Captain) Cummings, former Captain of Deal Police, Vietnam Veteran, family man and an outstanding member of his local community.
For the last three years we had a great pleasure and honor to assist him along his journey to greater fitness and health via personally training him two to three times a week and consulting him on his nutrition, restoration and homework workouts. In about a week Mr. Cummings is turning 70 years young and we are very proud of his dedication and determination to be the best he can be. We are making gains in flexibility and strength every month and he still crushes in his workouts some of the high school athletes that occasionally happen to share the training floor with him.
You can only love the others and be of help to the others as much as you love yourself and can be of help to yourself. “Captain” Cummings is one of the sharpest tools in our community’s toolbox and I know for sure, that we can count on him, because he works at it every day.
Thank you Mr. Richard Cummings for your service and dedication to yourself, your family, the Underground Gym, your town and our country! We are very, very, very proud of you!
Pull Ups in various forms are a staple of Underground Gym strength and conditioning training curriculum, unless there is an orthopedic issue on the way, in which case we find a safe and practical alternative. There are variations for every level and at each one you can benefit immensely, in terms of increased functional strength, climbing ability and leaner, athletic body.
Below you will find a video with 30 Pull Up variations and their breakdown follows below. Enjoy and make sure to include Pull Ups in some shape of form into your training regimen!
1. Top Chin Up Hold
This is a great static hold exercise that builds basic level of strength and stability in the Upper Body Pulling Movement Pattern. Beginners should own the end of the exercise and only than start to connect the dots – they use a similar method in Olympic weightlifting with great success, where Front Squat is taught before the Clean.
Ground Mobility forms the second tier of our Joint Mobility Training curriculum. Done properly, Ground Mobility has many benefits, including, but not limited to:
Joint lubrication and restoration
Enhances coordination, spacial awareness and confidence
Trains the body and mind via play-like movement
Excellent full body warm up
Great stand alone restorative training session when done at light to medium intensity
Superb fat burning training medium when done at higher intensities
Teaches proper ground engagement and disengagement skills
Enhances movement skills for contact sports, ground fighting, close quarter combat and tactical applications
Brings fun back to exercise
After the basic Ground Mobility elements have been mastered, we move on to constructing combinations and free flows, as well as applying ground engagement and disengagement skills outside of the “sterile” gym settings, adding additional gear and tasks, etc.
Below is an example of one such Ground Mobility combination. It ties into a loop and so it is perfect for a nice practice of dissolving oneself into continuous movement and breathing. Enjoy!
Single Leg Squat is a tremendous lower body exercise. Among many other things it greatly improves:
Lower body strength
Knee and ankle stability
Jumping and landing ability
Tactical movement skills (ability to engage and disengage the ground using only one leg in case the other one is hurt)
In the video below you will find some progressive movement strategies that will help you to master the Pistol. The outlined list is not final by any degree, but it should give you some good ideas on not only how to work up to a legitimate Pistol Squat, but also on how you can diversify your lower body strength training. Enjoy!
Here is the breakdown of the movements shown in the video:
• Builds superb ground engagement and disengagement skills
• Blends high levels of total body mobility, strength and coordination in one exercise
• Tremendous total body multi-plane strength exercise
• Huge carryover to martial arts, tactical and sport applications