The future belongs to the few of us still willing to get our hands dirty. ― Roland Tiangco
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
Sandbag Training Essentials Workout #2
Workout Summary This is an excellent full body sandbag workout routine that utilizes six sandbag exercises during a single circuit, followed by a set of Sandbag Shoulder Get Ups using the Tabata Protocol. Builds strength …
Form at a Glance: The Kettlebell Figure 8 “Pass”
The Kettlebell Figure 8 Exercise is an introductory kettlebell movement that reinforces the Kettlebell Swing “hip hinge” element while also encouraging rotational strength and stability. As noted in the Form at a Glance graphic above, …
Sandbag Deadlift (Side-to-Side)
Summary The Side to Side Deadlift is a great warmup to traditional dead-lifting or can be used as a stand alone exercise. The side to side deadlift builds great starting strength for traditional deadlifts as …
Form at a Glance: Battle Rope Alternating Wave
Proper form for the Battle Rope Alternating Wave exercise means more than simply flailing your arms up and down until the clock is up! Good form means engaging your entire body to create a stable platform …
Form at a Glance: The Kettlebell High Pull Apex
The Kettlebell High Pull Exercise is an excellent drill for grip strength, power, and conditioning. While it uses a ballistic hip motion that is similar to the 1-Arm Kettlebell Swing, it also incorporates a quick …
Sandbag Diagonal Overhead Swing
Summary The Diagonal Overhead Swing builds tremendous rotational power as well as core strength. There is no need to go heavy on this exercise. Grab a light sandbag and go for time. This sandbag exercise …
Form at a Glance: Overhead Kettlebell Sit Up
The Overhead Kettlebell Sit Up is a much more difficult variation of a standard, anchored bodyweight sit up. This exercise variation requires additional abdominal strength and less reliance on the hip flexers. In addition, keeping …
Steel Mace Exercise: Ballistic Curl
Summary The Ballistic Steel Mace Curl is similar to the Steel Mace Curl except that instead of slowly curling the weight up, you are going to ballistically curl the weight so that the bell portion goes …
Lower Body Beginner Kettlebell Workout
Workout Summary This beginner kettlebell workout can be performed by almost anyone to hit the lower body using six different movements in three supersets. While this kettlebell workout focuses on lower body movements, it will …
Battle Rope Leg Blaster Workout
Workout Summary Battle Ropes are excellent conditioning tools for the core and upper body, but you can also easily incorporate lower body engagement with these six movements. Perform this killer conditioning workout by going through …
Form at a Glance: 1-Hand Kettlebell Front Squat
The Kettlebell Front Squat is an essential movement for building lower body and core strength. It is also required for a variety of other kettlebell exercises that incorporate the squat movement, including Jump Squats, Squat Presses, …
Floor to Feet Kettlebell Circuit
Workout Summary This kettlebell circuit requires you to quickly transfer from the ground to your feet as you transition between each kettlebell exercise every 30 seconds. This kettlebell workout will have you sweating through explosive …
A Week in the Life of Strongman “Big D”
I got started in Strongman after meeting the amazing Nick Best and Travis Otmeyer at the 2008 Mr. Olympia Expo in Las Vegas, yet I have been lifting heavy most of my life. I got …
Double Kettlebell Strength & Power Workout
Workout Summary This kettlebell workout utilizes double kettlebell exercises for full body strength and power. The movements are broken down into multiple sets that allow you to focus your energy on one part of the …
Progressive Figure 8 to Hold Kettlebell Circuit
Workout Summary The Figure 8 to Hold kettlebell exercise is an excellent core strength and conditioning drill that takes advantage of the unique design of the kettlebell. By adding additional movements like the squat, press, …
Advanced Gorilla Primal Bell Workout
Workout Summary This advanced routine combines a series of movements including front juggles, complexes, and overhead drills into four extremely tough sets. Workout Instructions Complete Group Sequence before moving to next group rest as needed …
Full Body Beginner Kettlebell Workout
Workout Summary This full body kettlebell workout incorporates some basic kettlebell movements to target each area of your body with compound sets. Workout Instructions Complete Group Sequence before moving to next group rest as needed …
5 Unsung Differences Between Kettlebells and Dumbbells
Before I discuss how a kettlebell is different from a dumbbell, let me get one this out of the way: it is called a “kettlebell,” not a kettle-ball, cattle ball, cattle-bell, cow-bell, kettle bell, etc. …
Kettlebell Exercise: Around the Hips
Summary The Kettlebell Around the Hips pass is an excellent exercise for warming up the shoulders and also acclimatising to a new kettlebell weight. Practice keeping everything nice and tight (core, abs, glutes) and motionless …
Oxygen Deprivation Training Without Equipment or Travel: The Blah Blah Protocol
If you’ve been to a standard big-box gym, you’ve seen this before: some jerk lifts a 25 pound dumbbell a couple times before setting it down to chat with his buddies for the next 5-10 …
Kettlebell Half-turkish Get Up
Summary The Half Turkish Get Up is great core exercise that also yields tremendous benefits to your pressing ability. Throughout the entire movement your core is being worked. To the same degree, the shoulder that …
Beginner Bodyweight Workout: Upper Body Emphasis
Workout Summary The Upper Body Emphasis Beginner Bodyweight Workout is a simple strength and conditioning workout utilizing basic bodyweight exercises focused on your upper body. Workout Instructions Complete set ‘A’ as a circuit, rest as …
Suspension Workout with Exercise Regressions
Workout Summary Using a series of exercise regressions, Mark de Grasse demonstrates a full body suspension workout for strength, power, and conditioning. Rather than using a typical set of Gym Rings, a short, 2-inch thick …
Sandbag Clean Split Lunge
Summary The Clean to split lunge is a full body exercise that will provide your legs with a great workout. The clean split lunge is an effective and safe way to benefit from Olympic lifting.
Sandbag 1-Hand Shouldering
Summary One Hand Shouldering is a must for anyone looking to develop upper body strength. One Arm Shouldering will also build tremendous lower body pulling power as it hit the hamstrings, glutes and lower back.
Bodyweight Plank
Summary The Plank is a great core builder and has the smallest learning curve. This is a great exercise for beginners and the elite alike. Vary the difficulty by adding weight, prolonging the set or …
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