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Systema Ground Roll Tutorial, part 3

September 22, 2015 By Underground Gym

This is a Part 3 of the video series on how to correctly learn and perform Systema Ground Rolls, how to build a correct foundation and master it’s most basic variations. You can check out Part 1 here and Part 2 here.

In this installment I will go over the following topics:

Correct way to articulate your shoulder during forward rolls
Common mistake when rotating the shoulder
How to build core strength and control when performing Systema Ground Shoulder Rolls
Correct use of momentum
How to work up to performing legitimate Forward Ground Rolls, if the core strength is yet inadequate
Review of the safety guidelines
Benefits summary of performing Systema Ground Rolls and general guidelines and standards on how to train them and what you should expect to work up to

Enjoy your practice and let me know how it goes, LIVE STRONG!

Systema Ground Roll Tutorial, part 2

September 18, 2015 By Underground Gym

As I said in the prior Underground Gym’s Blog post, I consider Systema Ground Rolls an absolute vital piece in the core mastery puzzle. It is not only a highly functional core move, but it also works the entire midsection very hard, combines Flexion, Rotation and Extension into one smooth move, integrates proper breathing and even works your inner organs via constant compression and extension cycle.

The bottom line is that if you cannot do those, even in their most basic variation outlined in the video series above, you have very poor core control. On the other hand, if you work up to 2, 5, 10 or even 15-20 minutes of continuous technical rolling, it will transform the way you feel, perform and look.

The part 2 of the Systema Ground Roll video series above take a look at the following:

How to perform Full Back Systema Ground Rolls properly
More details on proper breathing during the execution
How to gain true strength and get away from relying on momentum
What part of your feet and legs to use to enter the ground, depending on the surface and footwear type that you are working with

Enjoy Systema Ground Roll progression and let me know if you have any questions.

LIVE STRONG!

Systema Ground Roll Tutorial, Part 1

September 16, 2015 By Underground Gym

I consider Systema Ground Roll to be one of the most important and foundational core training exercises. The video tutorial above will set you up with a basic Systema Ground Roll progression and set you up for performing more advanced variations in the future.

In the video we will take a look at the following topics:

How to perform Ground Shoulder Rolls safely and effectively
How to avoid harsh ground contact with the spine
How to breathe correctly during Ground Shoulder Rolls
Basic Half Back Roll Progression
How to stabilize yourself during the roll at the beginning stages of skill development

Enjoy!

Find more tutorial at our channel!

Why “AK-47”?

September 11, 2015 By Underground Gym

AK-47 Workout — Can You Go Wrong?

I hope you done with the warm up so that you can Get your hands on this Hybrid (Kettlebell + Bodyweight) workout.

I like to keep things simple… I call this “AK–47” approach.
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