The name of the game is getting stronger. So how do you do it? Pick up a barbell? Pick up a kettlebell? A mace? Yes! But that will only work for so long. Your progress …
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How to Do the Kettlebell Jerk Correctly
The Kettlebell Jerk is an excellent full body exercise that requires a high degree of coordination, timing, and the ability to generate maximum power in a short range of motion. Although it can be used …
A Step By Step Guide to Mastering the Kettlebell Dragon Flag
I first saw the Kettlebell Dragon Flag in a Ken Blackburn photo. After I got past the “wow” factor (after all, Ken is built more like a pro wrestler than a gymnast), I immediately went …
From Zero to Hero: Handstand Pushup Progressions
I was incredibly weak when I was growing up. My brother, who was a star football player in high school, got me to sign up to play freshman year. The summer before that started, he …
Large As Life: Rise of the Everyman
At Wrestlemania 31, Seth Rollins became the WWE Heavyweight champion of the world. That same night, many of the sport’s most legendary superstars also appeared on stage. Nostalgia aside, after seeing The Undertaker, Triple H, …
#77 Evolution of Effective Training Systems | Total Human Optimization Podcast
Dr. Andreo Spina shares his expertise on mobility, joint health, tissue assessment and the evolution of training. Also Available On:
What is CrossFit Shoulder?
CrossFit Shoulder is an anterior tilt of the scapula, or anterior resting position of the humeral head commonly seen in CrossFit athletes as a result of poor movement, over programming, and a diet of common …
How to Pick the Right Personal Trainer For You
So you decided to spend the money and hire a trainer to help you hit your fitness goals. Are you wondering if you made a mistake now? Well let’s look at how you chose your …
Hey Powerlifters, Take a Walk…It Will Be OK
“To rest is to rust.” – Jack Dempsey Pizza, donuts, couch, LIFT, donuts, pizza, couch, sleep, repeat. We know the dudes Hey you want to help with dishes? No. It might interfere with my gains. …
4 Exercises to Build Unbreakable Legs
But it’s more than just having brute strength; you also need to be able to use your strength in a variety of different positions and angles. That’s what will truly give you unbreakable legs, legs …
4 Exercises to Build Unbreakable Ankles
Ankle strength and mobility are often neglected. And that’s terrible because these small joints carry the entire weight of your body every day. Most people don’t spend dedicated time training and strengthening the ankles, and …
The Female Athlete Triad
People ask why we inquire at great detail about our athlete’s sexual health. Frankly for some, it seems intrusive and like it’s none of our damn business, especially in our uptight American bubble. Yet, sexual …
4 Exercises to Build Unbreakable Wrists
We live in a world where time at the desk and computer is unavoidable. Our hands and wrists become more used to typing and scrolling than gripping and ripping! That’s why when people start to …
7 Deadly Sins of Strength Training
Despite what many think, the biggest mistakes in strength training have nothing to do with failing to buy the latest, greatest equipment or making sure to take the hottest supplements that are out right now. …
4 Exercises to Build Unbreakable Shoulders
It’s a rare person that hasn’t experienced some shoulder issues in their life. Whether in training or in other activities, tweaks in our shoulders can stop us from progressing and getting the most out of …
Slaying the Beast: Bigfoot Primal Bell Workout
If the The Taming the Beast Kettlebell Workout was to basic for you then it is time to slay the beast. If you want to mix up your next strength workout then try this heavy kettlebell workout. …
Taming the Beast: Bigfoot Primal Bell Workout
The search is over, the missing link in your Primal Bell collection is finally here.This Savage Sasquatch weighs in at 2.5 pood and will inspire a strength in you regarded formerly as mere myth. The …
4 Exercises to Give You an Unbreakable Back
A strong and flexible back is crucial, not just for athletic performance, but for everyday life. Back pain and stiffness are unfortunately a regular part of too many people’s lives. But it doesn’t have to …
Pros vs. Joes: How to Train for WWE Cage Matches or Cubicles
Although there are tons of differences between training Pros and Joes, there are most certainly more similarities than you might think. After all, we are all people; we travel, we sit, we eat, we play …
Kettlebell Exercise: Conventional Deadlift
The Kettlebell Deadlift is a classic strength movement that should find its place in most every strength program. The deadlift allows for ease of increasing loads incrementally and for the ability to incorporate loads …
The 5 Problems That Plague Runners and How You Can Train to Prevent Them
In a perfect world, every step of a runner’s mile would be 100% pain free. No Runner’s Knee, no Tendonitis, and no hamstring issues. But the reality is that pain, limitations, and tightness throughout the …
Animal Flow: Mastering Bodyweight Training
Staring down the line of mats leading to the wall, I’m distracted by the shock of once again finding myself as the worst performer in the gym (okay, maybe not the “worst person,” but the …
10 Epic Gym Fails
It is human nature to laugh at newcomers’ hilarious attempts to better themselves through physical fitness… It’s sad, but true. If you don’t believe us, go to the gym at the start of the year and …
Legendbell Harpy Workout
Ready to become a legend? The Legendbell Harpy Workout pits your body through a workout with the Harpy Kettlebell for a challenge fit for the gods. The Legendbell Harpy Workout is a fat melting, muscle building cardio blast targeting …
Become a Legend with the Harpy Snatcher Challenge
Snatchers of food and people alike, the legendary Harpy tormented the ancients. Don’t let the feathers on this eagle-woman fool you. She’s 12 kg of solid iron, perfectly balanced and made to withstand the test …
Composing Fitness: How to Think About Programming
People don’t think of programming as beautiful. It’s reps and sets on a piece of paper or a Google doc. Yet, if you look at a score of music it isn’t especially striking either, lines …
5 Myths of Globo-Gyms vs. Boxes
Is there really a difference between commercial and box gyms? There is a seemingly massive divide between the clean and polished “commercial” gyms and the grungy “box” gyms scattered all over the country. On the surface …
All Things Messy: Bioenergetics
Bioenergetics is a field in biochemistry that concerns energy flow through living systems. We have classified these systems as: Alactic System: Stored ATP and creatine phosphate as fuel Anaerobic System: Requires no oxygen; Glycogen as …
Understanding Seluyanov: How to Program for Competitive Athletes
It’s been 2 years since I first heard of Dr. Viktor Seluyanov’s research and training methods. I first stumbled upon them by way of Val Nasedkin via youtube. Since then, I have been down the …
Cortisol, Heavy Metal and Your Health
Cortisol equals stress equals belly fat. That is what most people know about cortisol and although that is not fully wrong it is far from the whole story. Before we get into the physiology and …
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