The Steel Mace Barbarian Squat Battle Workout is a very advanced session that will tax your entire body throughout, so beginners… you have been warned. It is a quick workout that will hit every muscle from …
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Form at a Glance: Kneeling Kettlebell Press
The Kettlebell Kneeling Press is an excellent strength exercise that targets your shoulders and core. Pressing in the kneeling position, as opposed to standing, requires far greater core engagement to lift the kettlebell from the rack …
Workout Motivation: No Such Thing As Spare Time
No such thing as spare time, no such thing as free time, no such thing as down time. All you got is life time. Go. – Henry Rollins
Unconventional Transformation: 25,000 Miles to Weight Loss
In 2007 I was sitting in London with a hangover, tons of belly fat, and no future. I was 33 years old, living in one of the most expensive cities in the world with no qualifications. …
Sexy Move of the Week: Sandbag Atlas Lift
The Sandbag Atlas Lift will teach you how to absorb weight throughout your entire body and release it in an explosive, full body motion. This movement mimics an Atlas Stone Platform Lift, but is much more approachable for most …
Skill of the Week: 1-Arm Kettlebell Overhead Lunge
By holding a single kettelebell or dumbbell overhead while performing a lunge, you’ll be building upper body, lower body, and core strength, as well as increasing power in your legs. This variation of the basic lunge …
How to Fight: TJ Dillashaw’s Leg Kick Counter
Summary Getting kicked in the legs is never fun, but in a fight it can be even more harmful. So, today’s focus in the How to Fight Series is learning how to counter a leg kick. During the …
Form at a Glance: Sandbag Shouldering
Sandbag Shouldering is an essential exercise in sandbag training. Not only does it work your body, is also serves as a safe and effective way to get the sandbag to your shoulder for other exercises …
A Beginner’s Guide to the Deadlift
Joe Defranco wrote a great step by step write-up on how to Deadlift. I’ll try to expand on it with this article. Deadlifts can be the most rewarding and the most frustrating lift. How hard can it …
A Universal Approach to Fitness Training
I am not really that good at anything, but I am competent at many things. I achieved this by taking a universal approach to fitness training, as well as in life. This approach could be your key to …
Sexy Move of the Week: 1-Arm Strict Barbell Press
The 1-Arm Strict Barbell Press is a very challenging exercise, especially considering that you are using an implement that is most commonly used for 2-arm work. The Barbell increases the difficultly of a 1-arm lift due to its …
Workout Motivation: Yesterday Is Not Ours
Yesterday is not ours to recover, but tomorrow is ours to win or lose. – Lyndon B. Johnson.
Skill of the Week: Sandbag Shouldering
The skill of the week at the Onnit Academy Gym is the Sandbag Shouldering exercise. In this specific case, Sandbag Shouldering will teach you how to build explosive power using the hips. Sandbag Shouldering is a relatively simple exercise. You lift the sandbag …
Form at a Glance: Skater Squat
The Skater Squat is a great way to develop single leg strength by bringing awareness to the rotational elements of your body. It is a challenging single leg drill that should be a priority in your lower body training. …
Rite of Passage of the Week: Single Leg Battle Ring Burpee
This week’s Rite of Passage at the Onnit Academy is the Single Leg Burpee Suspension Exercise. This single leg movement is exactly what it sounds like, a suspended Burpee with one leg never touching the …
Skill of the Week: Bodyweight Skater Squat
The skill of the week at the Onnit Academy Gym is the Bodyweight Skater Squat. In this specific case we are using the Skater Squat to help you understand the need for complete control of your bodyweight, even when your foot is unsupported. The purpose is to improve …
5 Keys to General Physical Fitness
Your ability to perform on any given day is measured by your preparedness; this one element will determine your fitness level and overall work capacity. You can achieve a proper level of preparedness by increasing your ability to …
How to Build Explosiveness Without Olympic Weight Lifting
Using Olympic Weightlifting with the barbell is an extremely masterful skill….it is an olympic sport after all. But, using the barbell for olympic lifts is not the only way to build explosiveness. It takes months …
5 Benefits of Yoga for Your Strength Training Regimen
Strength training can be of enormous benefit to anyone pursuing a fitness regime, but unfortunately most meatheads in the gym are not working on any sort of pre or post-workout mobility/flexibility session. Don’t get me wrong, I love …
Workout Motivation: To Be Yourself
To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. – Ralph Waldo Emerson
Mach 10 Workout: Horse Stance Gorilla Clean
The Kettlebell Horse Stance Gorilla Clean is an extremely challenging exercise that will tax your entire body throughout the set. This quick workout will blast engage your arms, legs, and core like few other movements can. Perform 10 sets of …
The Mindset You Need to Destroy Kettlebell PRs
One of my favorite strength and metabolic conditioning tools is the kettlebell. When you are short on time and high on stress, kettlebell exercises are great for conditioning. In my case, I had little time for …
How to Fight: Duane “Bang” Ludwig’s Combo Conditioning Pyramid
Summary When learning how to fight, it is important to condition your body to create good habits. It is said that it takes 1,000 reps to build a habit, so continuous practice is extremely important …
Do Agility Drills Create Better Athletes?
Sports coaches have it all wrong; send your kid to a speed camp or dare to attend one yourself and after you watch the agility ladder/box drill/pro shuttle circus, you might assume athletic development is …
How to Reduce Wrist Pain with Wooden Club Exercises
A number of years ago, I broke my wrist playing professional football, and had to have surgery in which doctors took a bone out of my hip and put it into my wrist. This surgery left me in …
The Top 8 Myths About Yoga Debunked
Practicing yoga is extremely fulfilling, as well as inspiring, and the knowledge gained through the power of yoga is transformative. But, there is a lot of “yoga” happening that has very little to do with what yoga really is. Several …
Workout Motivation: I Have No Idols
I have no idols. I admire work, dedication and competence. – Aryton Senna
Top 10 Core Exercises for MMA Fighters
Core development is an essential physical attribute for any MMA, martial artist, combat, or sports athlete. Dedicated fighters understand its importance in increasing explosive power, improving overall strength, maximizing mobility, reducing stress on the body, and …
5 Exercises to Improve Pull Up Strength
Pull ups are a basic bodyweight movement, yet they are an intermediate movement for most trainees. Starting out, the thought of pulling your entire bodyweight can seem like an impossible task, but it should be something everyone …
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