Exercises

Bear Squat The bodyweight exercise, the Bear Squat, is a great exercise that challenges core stability, shoulder strength and mobility, and hamstring flexibility. Watch Coach Brandon as he performs the Bear Squat from all angles and then give it a shot on your own. Re-watch if you find yourself twisted in a pretzel 😉...

Bodyweight Split Squat Put even a fit person who trains only with two feet directly under their center of gravity, and they will struggle with this. Remember, most of all human activity is done on a single leg or staggered stance. If you’re really unstable and lack balance in this split squat position, it...

Sprawl to Pushup This may look very similar to a burpee, but it’s a bit different. The sprawl to pushup breaks up the burpee into two parts, the sprawl and the pushup. This variation, while done more slowly, is every bit as challenging because it forces the correct movement patterns found within the burpee,...

Quad Plank This is much more challenging than it looks, but you must be an active participant. In all planking variations, the participant MUST engage the intended musculature, not by just holding a position, but by activating the correct areas of the body. In this particular case, the entire anterior side can be activated...

Messier Squats The frontal plane (side to side movements) is so often overlooked in kettlebell training and it’s a functional part of human movement. When we don’t move in this plane, we lose mobility, strength, and tissue integrity and leave ourselves subject to injury. Messier squats are a great exercise to train safely in...

Single Arm Overhead Squat (SA OH Squat) This is another kettlebell training exercise that challenges nearly every fiber of your being. You’ll learn fast if you’re mobility isn’t up for the task if you feel like you’re an unfolded lawn chair when trying this kettlebell training exercise. As always, start light and do it...

SLDL + Row We say this a lot, but this is another one of our favorite movements in our kettlebell training, probably because it hits the posterior side of the body which is oftentimes what people need most, but they tend to focus too much on the anterior (front side) of the body in...