Overhead Squat Mobility
Let’s chat about overhead squat mobility. Having good squat depth and a good overhead lockout is da bomb. It’s almost as cool as doing muscle-ups. No matter what people…
Caveman Stretching Routine
The one stretching routine you should be doing that covers your whole body and gives you mobility for performance in CrossFit, Kettlebells, and Brazilian Jiu-Jitsu. One of the first things…
Your Respect Could Be Killing Elderly
This topic is going to be controversial, I ask you to forgot what you’ve been taught, just for 10 minutes while reading this, open your mind, because… what if we…
Thorax Workout—Injury Proof Yourself
This workout is unlike others posted, it’s a workout everyone needs to incorporate at least once a week. I’m talking MMA fighters, BJJ fighters, kettlebell enthusiasts, crossfitters, and fitness enthusiasts.…
Bad Workout, Got Hurt! Did You Read The Label?
Not that I’m a big fan of medicine, but if you have to take some, you check the label first, right? Making sure it’s the right medicine, and right for…
Kettlebells And Back Hyper-extension: Back Breaking
The topic of hyper-extension of the back during kettlebell training comes up frequently, especially with beginners. It’s completely understandable. Let’s clear something up right away, first of all,…
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Strong, Safe, Mobile Shoulders With Kettlebells
“Shoulders have been torn out from boxing as a amateur. What is the best way l can get my arms, shoulders strong with a kettlebell to keep them from popping…
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Training For Overhead Mobility and Strength
My wife recently entered a CrossFit competition and she required some training to work on some weaknesses, and improve mobility. Following is what I put together for her. This training…
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Kettlebell Back Hyperextensions—Yes! Possible. Yes! Good
Ask most people “Can you do back extensions with the kettlebell?” and they’ll more than likely tell you “No”. Lucky for you, I don’t take “no” for an answer easily…
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Filthy Fifty Kettlebell WOD
FILTHY FIFTY WOD The WOD consists out of the following four tasks, complete all FOR TIME: 50 Overhead Reverse Lunges (alternating) 1=1 50 Kettlebell Crush Push-ups 50 Alternating Hang…
ADVANCED KETTLEBELL WOD: MUK SIXSIX 300
Two AMRAPs and one task for time. First 6 minute AMRAP consists of: 3 x WBKC (details here or download PDF) 1 x Alternating Sots Press Second 6 minute AMRAP…
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BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core
The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I’ve been using it since 2010 for my BJJ Strength and…
The Bent Press
The Bent Press is an exercise everyone should be incorporating in their training, it’s awesome for so many things. Thoracic mobility Flexibility Core strength Shoulder mobility Shoulder strength Improved posture…
Shoulders—Don’t Wait till You Have a Problem
As a physiotherapist I get to see a ton of patients that come in with shoulder problems. The number one profile I see with this; a late 30s, early 40s…
Kettlebell Lunge Windmill for Thoracic Mobility and more
The kettlebell lunge windmill is one of my favourite exercise to use at the end of a hard workout. Major benefits Thoracic mobility Thoracic rotation Shoulder stability Shoulder strength Core…
Strength and Mobility with Kettlebells
Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in one, have a go at it and post below.…
The REAL Reason You Should Squeeze Your Glutes
This article will be interesting for trainers and people that squat, especially if you experience lower-back pain or want to lift more weight with your weighted squat. Apart from a…
If You Have Shit Shoulders, Fix Them
Bit of a boring rant but necessary! Think about thin, lean, jacked, sexy you later on! Do you want to be riddled with injuries or be able to push the…
Knees If You Please
If you have awesome feet and awesome hips, chances are, your knees will be relatively happy. You can dive further in to strengthening them for sports, running, changing direction etc.…
The Best Warm-up For CrossFit
I go to boxes all over the place, and 25% of the times I encounter warm-ups that just put me off from working out. Things like, static wall squats, the…
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