The kettlebell clean is an important movement in kettlebell training, it moves the kettlebell from the swing or from floor into the rack position. Try not to let the kettlebell bang on the back of the hand, the biggest mistake I see personal trainers make when I’m running courses is performing a swing clean where…
DetailsOverview The Bulgarian bag walking spin is extremely challenging so only attempt the walking spin when you can perform the spin with proficient technique. Like the walking swing, only use small steps when walking forward. Teaching Points Place the bag on the floor in front of you resting up against your legs and the main…
DetailsOverview The spin is the end game of the previous progressions and is a totally unique exercise to the Bulgarian bag. It’s a very similar movement to Prep movement #3 – The Looping Spin, but it’s performed with speed. This exercise is fantastic for building circular shoulder strength, grip strength, cardio conditioning and rotational core…
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In recent years fitness pro’s are increasingly viewing the body as an integrated structure that moves through inter-muscular coordination. These sling systems criss cross the body and connect with web-like connective tissue allowing the muscles to communicate and work together to create movement. By adjusting our training we’re able to activate these sling systems along…
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I broke my arm about 6-weeks ago so ready to do some light rehab work. Clubbells are an excellent tool for building strength through the wrist flexors… as well as building shoulder integrity and a strong core. You can also use clubbells to hit the whole body with flow workouts. In todays video I’m using…
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10 Reps Of Each Exercise; 1. Slingshot 2. Push Press (5 each side) 3. Lateral lunge & Clean (5 each side) 4. Two Handed Crush 5. Halos 6. Snatch (5 each side) 60 second rest. Then complete 2nd set. 60 second rest. Then complete 3rd set. Complete as many rounds as possible in 20-minutes. Want…
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Perform 60 seconds of each steel club exercise for 4 sets with a 60 second rest between sets.
Overview For most Bulgarian bag movements stand with your feet shoulder width apart with your toes pointing forward. When performing lateral swinging movements like side swings, having your feet in an athletic stance with your feet shoulder width apart will give you more stability, which is especially important when swinging heavier weights. Also, exercises like…
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Finally…. Gyms, boot camps and fitness studios across Australia are beginning to open the doors again. The past few months have been the most testing but in many ways rewarding of my 17-year career in the fitness industry. At the Dangerously Fit Academy we’ve put more emphasis on our online courses and fitness equipment and…
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Overview The Bulgarian Bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very similar except there will be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for the bag…
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Overview This Bulgarian bag swing to lateral lunge and arm throw is three exercises combined to make one movement. It starts with the lateral swing, followed by the lateral lunge and then the arm throw. It’s a technical exercise and should only be attempted once the arm throw and lateral swing exercises can be performed…
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Grip strength is one of the most overlooked aspects in strength training programs. For many people grip strength is their weakest link, and a stronger grip will oftentimes produce better results in other areas of their training (i.e deadlifts, heavy rows and pull ups). A strong grip is also required in every day life for…
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