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 …
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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.
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 …
Sandbag Training Essentials Workout
Summary This is an excellent full body sandbag workout routine that utilizes five sandbag exercises during two circuits. Builds strength while also burning fat. Workout Video Workout Instructions: Complete Sets ‘A’ and ‘B’ as individual …
Strength Training for Cardio Freaks: Heavy Sandbags & Odd Object Lifting
Training for strength and power is fairly new to most people (other than hardcore strength and power guys that think NOT working for strength and power is crazy). For the most part, strength is linked …
5 Tips to Perform More Pull Ups
Pull Ups are a staple of functional strength and a testament to the versatility of bodyweight training. You want crazy upper body and core strength? You want toned and ripped shoulders, arms, back, and abs? …
Are Women More "Unconventional" Than Men in Fitness?
Having run a kettlebell gym myself and spoken with tons of kettlebell trainers and gym owners, I have found one thing to be very consistent: women attend kettlebells classes much more than men (and not …
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