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:
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.