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 |

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:

Read More

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

New Article on Fight Training


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 |

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