The future belongs to the few of us still willing to get our hands dirty. ― Roland Tiangco
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, …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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, …
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 …
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 …
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, …
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 …
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. …
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 …
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 …
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 …
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.
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