Summary John Wolf, owner of Wolf Fitness Systems, creator of Evolution Kettlebell Groundwork, and Onnit Academy Contributor, demonstrates the Cossack Low Switch Tutorial. The Cossack Low Switch Exercise is one of four exercises in a Tabata …
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Onnit Steel Mace 360 Challenge
The Steel Mace delivers full body strength and conditioning, especially when combined with circuits and supersets. This Steel Mace challenge utilizes the 360 movement. Whoever posts a video to the Onnit Academy Facebook page performing 150 …
Sandbag Warrior Strength Workout #4
Workout Summary For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training you are provided with a safer option while reaping the many advantages of olympic lifting. Developing maximum strength, …
3 Advanced Bodyweight Workouts for Capoeira Acrobatics
Capoeira is a Brazilian martial art that combines elements of dance, acrobatics, and music. One important component in Capoeira is acrobatics; see how this segment of the art enhances overall performance. The Capoeira acrobatic chain …
Champion Power Kettlebell Workout #5
Workout Summary Part five of The Champion Power Kettlebell Workout has a direct focus on hip strength and mobility. By progressing through a series of hip explosion Kettlebell movements, squats, and finishing with a hip mobility …
Workout Motivation: Stretched by Experience…
A mind that is stretched by a new experience can never go back to its old dimensions. – Oliver Wendell Holmes, Jr.
Get a Grip! 3 Grip Strength Tips for MMA Fighters
In competitive sports the emphasis is on “the edge!” What’s going to give you the edge and how can you gain it as quickly as possible. Nowhere is this truer than in sports like MMA, …
Workout Motivation: Victorious Warriors Win First
Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win. – Sun Tzu
Steel Mace Exercise: Overhead Throw
Summary The Steel Mace Overhead Throw Exercise involves an explosive upper body movement which requires coordination and core stabilization in order to be performed correctly. As with any throwing exercise, be sure to practice in …
4 Handstand Variations You Need to Master
Have you ever dreamed of being a world class gymnast? Stepping out on the mat in front of millions of viewers around the globe with a chance to take home the gold? No? Maybe you always …
Primal Bell Full Body Time Saver Circuit
Workout Summary “But, I Don’t have enough time to work out,” this is the worst excuse out there. Don’t be this person, the Primal Bell Full Body Time Saver Circuit is built just for this …
Form at a Glance: Steel Mace Ballistic Curl Transfer
The Steel Mace Ballistic Curl is an extremely useful exercise that combines the arm strength gained by standard curls with the functional benefits of ballistic training. Rather than simply seeking to isolate your bicep, the Ballistic …
Steel Mace Grip Strength Workout
Workout Summary Increasing the strength of your hands and forearms will increase your grip, which will in turn carry over to increased strength, endurance and injury resilience. Using the 25 lb. Steel Mace Grip Strength Workout …
3 Benefits of Gaining God-Like Grip Strength with the Steel Mace
When creating a program, individuals devote hour after hour to analyzing every aspect of their chest, back, and shoulder routines. No stone goes unturned as trainees methodically break down the how, when, and why of …
Steel Mace Exercise: Barbarian Squat
Summary The Steel Mace Barbarian Squat is a full body exercise that incorporate your lower body, core, grip, and upper body in one coordinated movement. If you’re looking to make your next squat set more …
Mirror Muscles Aren’t Everything! 5 Steel Mace Moves for Increased Shoulder Mobility
Most of the gym going population, especially men, are so front loaded I’m amazed they have not spent more time face down on the floor. I see guys so obsessed with the Bench Press or …
Steel Mace Shoulder Mobility Workout
Workout Summary While a heavier Steel Mace has a range of benefits including rotational power, muscular endurance, and brute force. A lighter Steel Mace is a great tool for increasing shoulder mobility, as well as …
Workout Motivation: To Destroy Is the First Step…
To destroy is always the first step in any creation. – E. E. Cummings
Your Cartwheel Sucks: 3 Ways to Fix It
When first learning to do a cartwheel, there are three things to keep in mind to avoid some common errors. Square hips, arms by your ears, and hips over the top of your body. Cartwheel …
High Energy Primal Bell Workout
Workout Summary Get Primal with this High Energy Workout. The High Energy Primal Bell Workout focuses on a variety of compound movements engaging the entire body. By utilizing full body movements, core strength, and endurance training …
Workout Motivation: Do Not Wait…
Do not wait to strike till the iron is hot; but make it hot by striking. William Butler Yeats
Top 4 Tips to Start Training with Extremely Heavy Kettlebells
Heavy kettlebells have been around since kettlebells themselves were first conceived; they were first made famous in the heyday of the circus strongmen back in the late 1800’s. Around the turn of the 20th century, …
Unconventional Explosive Power Workout
Workout Summary Get ready for an unconventional explosive power workout utilizing triple extension movements with med balls, sandbags, and kettlebells. Use a moderate weight, it should be heavy but you should not struggle on any …
Form at a Glance: Kettlebell Windmill
The Kettlebell Windmill is an iconic kettlebell exercise that involves full body strength and mobility. While it may initially appear that it only requires good shoulder and leg flexibility, the primary limiting factor of the …
2-Hand Clean from Ground to Press
Summary The 2-Hand Kettlebell Clean from Ground to Press is an excellent drill that involves an explosive clean, a 2-handed catch, and a press into a single compound movement. This is a full body drill that requires …
Kettlebell Exercise: Alternating Clean from Ground to Catch
Summary The Alternating Clean from Ground to Catch kettlebell exercise is an excellent explosive drill that can reinforce proper kettlebell cleaning form if done correctly. The Kettlebell Clean exercise requires you to keep your elbow close …
Explosive Football Strength Without Olympic Lifts
Football is sometimes referred to as a contact sport, but aren’t all sports contact sports? Baseball, basketball, and soccer all contain varying degrees of contact. Football is a collision sport, demanding a unique combination of …
Juggernaut Kettlebell Workout #3
Workout Summary The third Juggernaut Kettlebell Workout involves challenging kettlebell and bodyweight exercises. The first two strength sets will engage both your coordination and balance, while the three exercise conditioning circuit will test all aspects …
Split Stance Power Kettlebell Workout
Workout Summary Unconventional Training means more than simply using a kettlebell, it means opening your mind to new possibilities and throwing away restrictions imposed by people who claim to know the “right way” to do …
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