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Mobility and Flexibility

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...
Kettlebells for shoulder rehab

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...
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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...
Kettlebell back hyperextensions

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...
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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 ...
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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...
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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...
The Bent Press

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 ...

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...
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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...
Kettlebell Strength + Mobility Workout

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...
squeeze your glutes meaning

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...
Bad Shoulders

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...
Knees if you please

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...
Anna Junghans

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...

Bar Stick Mobility Flow

There are so many aspects and modalities of training movement that it's an ongoing of games, play and exploration of freedom...
Overhead lockout with thoracic extension

Overhead Lockout for Kettlebells and CrossFit Barbell

If you've got good shoulder mobility, then your overhead position is good... Wrong! There is more to a good overhead position than just...

Best Mobility Exercise

If you only ever had one exercise to work on your mobility, it would be this exercise and it's variations! It's...

Improve CrossFit Barbell Racking Mobility

Let me get straight to the point so I have your attention. If you use a barbell to work on your...
kettlebell standing pull-over

Kettlebell Standing Pull-Over: For Mobility

The kettlebell standing pull-over is what I call this kettlebell exercise, it's an amazing exercise that I use for mobility and...

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