20 minutes is all you need to get a hell of a workout.
This 20 minute workout combines the SkiErg, kettlebell swings and landmine grapplers to create one hell of a training stimulus using just 3 exercises.
The SkiErg and kettlebell swing combination is one of my favorite gym combinations of all time.
Yes, they are both somewhat linear, but the opposite actions is what I love.
Kettlebell swings are mostly hip extension focused. (Yes, I know the eccentric loading is great with kettlebell swings).
SkiErg is a flexion heavy exercise. The pull downward requires a lot of lat and core contribution. The hips hinge as you finish the stroke, followed by moving back up into extension to reload for the next pull. One of the great features of the SkiErg machine is being able to walk up to it and walk away from it quickly. It’s awesome.
Landmine grapplers, well, read below about why I think landmine grapplers are badass.
Both are completed in the standing position, feet firmly fixed to the floor. In a world where machines are taking over, standing up like human during a beat down is refreshing.
Complete the following exercises in cyclical fashion:
Kettlebell Swings x8
Landmine Grapplers x8
SkiErg x150meters
Choose your kettlebell weight and throw a plate on the barbell for the landmine grapplers, and you’re ready to move.
I used a 32kg kettlebell and a 25lb plate on the landmine apparatus.
The beauty of this circuit is how little space you need. I’m clearly training in a larger home gym space, but I could be getting after it inside a bedroom closet and still get the same training effect.
Maybe I’ll shoot another video doing the same workout inside of super tight space to make my point.
The rest periods are designed to be INCOMPLETE. You won’t want to start into the next exercise, but do it anyways.
The idea is to start the next exercise BEFORE you’re completely ready to do so, yet be mindful of when it’s inappropriate to start the next bout of work to avoid injury (technical failure, etc).
You have to be an adult in the gym, make adult decisions, and know thyself.
If the next round is going to involve crappy reps, stop. Rest. When you’re ready, get back to it.
It’s a fine line… and only you know when you’re toeing that line.
Landmine Training is Sexy
There’s no other way to say it.
Landmine training is sexy and I love my landmine set up. It was a small investment for the vast amount of training options I gained.
For anyone who owns a barbell and plates, but doesn’t own a landmine, SHAME ON YOU.
Kidding.
Adding landmine trainer to your home gym can change a lot about how you workout, including more pressing, pulling, squatting options. As it relates to this workout, more rotational training.
My favorite landmine exercises involve rotation.
Grapplers are a classic rotational exercise that can be tweaked for rotational power work, grinding strength or cardio conditioning.
Every swipe through the middle feels like this movement has application beyond the gym setting. And no, not all exercises give me that same warm and fuzzy feeling.
Landmine Grapplers bring joy to my soul.
They aren’t a cheesy isolated core twist. Grapplers are full body exercise that begin on the floor, traveling up the body, through the hips/torso and out the hands.
Biggest Problem with this Workout
Access to the SkiErg will be the biggest issue for people to give this exact workout a go.
If you have a few dollar laying around, theSkiErgis an incredible piece of equipment to own.
I have to admit I purchased my rowing machine first, but the SkiErg was a much more anticipated addition. It hasn’t disappointed one bit. Mine is well fixed to a wall.
Decreasing or increasing the demands of an exercise doesn’t always be related to subtracting or adding load, but it’s a really simple adjustment to make, and also nice for quantifying progress.
Here’s a series of single leg pistol squat variations, covering beginner, intermediate all the way to advanced.
I hope you find these instructions to be simple, yet effective. Single leg squats are an incredible exercise to practice on a regular basis. Single leg squats can be trained 2-3 days per week, leading to impressive gains over time.
Beginner| Fully Assisted On the Way Down and Up
Grab the door itself, or ideally the door handle, using both hands. Use upper body to help guide you into the bottom of the squat and back up to the top. This beginner variation allows for decreasing weight moved, more stability and balance.
3-5 sets of 5-6 reps
Intermediate| Slow Lowering with Limited Assistance, Full Assistance on the Way Up
Use minimal upper body assistance on the eccentric (lowering phase), really slowing down the descent as much as possible. Once you’re at the bottom, the upper body can assist with standing back up.
Eccentric focused exercises can increase muscle soreness significantly in the days that follow, just a heads up.
3-5 sets of 5-6 reps
Intermediate| Lower down with NO Assistance, MINIMAL Help on the Way Up
Time to let go of the door and lower to the bottom of the squat without assistance. You feel shaky, wobbly and maybe even weak. This is normal. You’re building strength, control and coordination with this pattern!
Slow down the descent as much as you can.
3-5 sets of 5-6 reps
Once at the bottom, use minimal assistance to stand up. Challenge yourself here, you dictate the intensity of the exercise, make a choice to ramp up the intensity. Go for it.
Intermediate/Advanced| Pancake Hands on the Door for Balance Only
Slide the hands along each side of the door, stabilizing the motion. The hands are there to prevent you from falling to one side or the other, NOT to reduce the load.
If having two hands on the door feels unnatural, and it may, try using one hand, thumb on one side and the other fingers on the opposite side. Use a feather light touch on the way down and up.
3-5 sets of 5-6 reps
Advanced| Freestanding, Unsupported Single Leg Pistol Squat
Congratulations, you made it. A freestanding, unsupported, zero help single leg pistol squat.
People like to joke about pistol squats being a circus trick, but there a demonstration of single leg strength, stability, mobility and athleticism.
Once you own a single leg squat, you’d be surprised how often use it stand up from the floor. It’s quick and efficient.
Lastly, single leg training is back-friendly.
This is not a recommendation to ignore researching corrective strategies to address the back pain and train around it forever.
In a world where every other person has suffered some sort of back tweak or injury, single leg training is extremely forgiving and often a great option for people.
Some folks may need to limit the range of motion to acclimate to this freestanding single leg squat, and that is ok. Grab a chair and lower down until your butt contacts the seat. Touch and stand back up.
Increasing the load beyond bodyweight is the next logical progression.
I’ve added weight by using kettlebells, dumbbells, barbell, sandbag, weight vest, and so on.
Whatever you choose as weight really doesn’t matter. Weight is weight. Gravity doesn’t discriminate. What’s important is that it’s comfortable to hold onto.
Adding weight to exercises is trial and error at times. You want to add enough to challenge each rep in the set, but not too much that you’re unable to control the movement or find yourself compensating/cheating to complete the reps.
For looks? For function? To give us confidence? Boost self-esteem? To enjoy hobbies? To improve health?
This brilliant commercial combines the power of fitness and with the spirit of Christmas, as an older gentleman embarks on a journey to rebuild his fitness using a kettlebell, for the ultimate purpose.
It’s an amazing message, perfect for the holidays, wrapped inside of 3 minutes.
Being a Dad, this brought tears to my eyes.
Fitness, with an end goal in mind, is extremely powerful.
Here’s simple guide on how to making bodyweight push-ups harder, and less boring.
Boredom in the gym is a tragedy because there’s SO MUCH you can do. Boredom often leads to an unraveling of discipline and in extreme cases, an eventual abandoning of physical exercise altogether.
A few of the push-up variations listed below require the use of a resistance band, a towel, and something to elevate the feet.
Other than few simple gym props, you shouldn’t need much to attack these exercises.
Push-ups are a time-tested upper body pushing pattern. They’ve played a role in building strong bodies for centuries and will continue to be one of the main components of building fit bodies for centuries to come.
Push-ups are about as resourceful they come (bodyweight-based) and ALWAYS there for you.
Some of the best workouts I’ve participated in involve little to no equipment, which is funny because I’ve invested quite a few dollars assembling a nice home gym.
Attacking progressively difficult bodyweight progressions can be a humbling experience and a lesson in how simple training can be.
At the very least, exploring new exercise variations can breathe new life into a workout regimen. It’s really easy to fall into the trap of doing the same thing over and over, and over and over.
Push up, squat, lunge, pull and core. Like a square meal, the structure of this workout is as simple as it get, yet delivers results. The only other thing I’d add is a quick jolt of cardio to finish off the workout.
But, we humans gravitate toward the fancy stuff, don’t we? 😉
Anyways, push-ups if practiced on a regular basis and with a progressive mindset, can be deadly effective for improving upper body strength and building lean muscle.
There are hundreds of bodyweight-based push-up variations. A subtle tweak here and there, a little shift of body position, and you’ve got yourself a new push-up variation.
The curated list of push-up variations below was created to give you ideas on how to upgrade your current push-up to the next level of difficulty, or, simply inject some creativity if you’ve worn out traditional variations.
All exercises demonstrated by yours truly.
If I can’t do it, I shouldn’t be sharing it.
Basic Bodyweight Push-Up
The basic bodyweight push-up is ground zero for this time-tested exercise. Get tunnel vision with push ups (off-setting with plenty of pulling exercises) and chase improvement here.
If you’re struggling to maintain form with a basic bodyweight push-up, elevate the hands onto a chair, couch or stairs. Raising the reduces the weight being pushed on each rep and makes holding body position (from hips to shoulders) easier.
Don’t be afraid to take a step back, do the exercise right, then move forward.
Feet Elevated Push-Up
It’s amazing how different an exercise feels when you change height of the hand or foot position.
Raising the feet above the hands not only changes the angle of the push, but also increases the load on each repetition.
It’s a really simple way to vary body position and increase loading, which is key to continuous progress.
Trunk Twisted Push-Up
Put yourself in a trunk twisted position with feet staggered…. and push up.
*** Be careful with the lower back here. You’ll know exactly what I’m talking about once you getting the starting position.
Band Assisted Plyo Push-Ups
Power training.
The band decreases the amount of weight you’re pushing, which means you have an opportunity to get off the floor faster.
I love this exercise for upper body power development.
Owning the “landing” phase of this exercise is key. Pay attention to landing quietly and with control.
Hands hit the floor and you’re right into the next repetition. This happens quickly.
The band assisted plyo push-up is basically plyometrics for the horizontal push pattern.
A great alternative to traditional medicine ball power training.
Slow Eccentric Push-Up
Embrace the suck.
Lowering your body super slow to the floor places emphasis on the eccentric phase of the exercise.
Try lowering down for 60 seconds. 3 sets of 5 reps will be humbling.
Do you have full ownership over the two arm eccentric variation? Great!
Do the opposite of the eccentric push up described previously.
This is a sick twist to a simple exercise.
Most people get hyper-focused on slowing down the eccentric phase of exercises, but the concentric can be slowed to create a new challenge.
Carpet Slide 1-Arm Push Ups
Grab a towel, carpet slide or dolly to perform this push-up variation.
In this clip, I’m on a sticky rubber gym floor. Because of this, nothing slides across the surface. So, adapt the exercise and lightly slide the non-working hand over the floor. TOUGH.
This is the most under-utilized push-up variation and one of my all-time favorites. I love carpet slide push-ups as a stepping stone into the world of single arm push-ups. The working arm is faced with pushing more weight, the core is introduced to a limited base of support, and it’s a right/left side exercise.
Nothing wrong with bilateral exercises (where you’re using both limbs to complete the movement equally), but moving your training toward unilateral (or right and left side only) exercises is beneficial.
This variation also serves as a great strengthener and and lead-in to low-to-ground dynamic crawling patterns.
When the arm reaches full extension and you’re at the bottom of the rep, it’s resembles theinfamous Lizard Crawl (king of crawling exercises).
Band Assisted 1-Arm Push-Ups
Anchor a resistance band overhead, wrap it around your chest and perform these assisted single arm push-ups.
The resistance band will assist your effort out of the toughest part of the exercise, the bottom of the push-up.
This is a fantastic way to introduce your body to the demands of a full single arm push up, yet decrease the load to make each repetition manageable.
Progress this exercise by using a smaller band over time. Eventually, eliminate the band and and opt for eccentric-only one arm push ups, or the full monty.
Lateral Push-Ups
Get into a deep squat, rotate and lean to one side, allowing yourself to tip into a push up. While this isn’t going to building world class strength, it’s a great variation to train pushing from a unique position.
I generally include lateral push ups into flow sequences, but they can be practiced in isolation.
High reps on these. Anywhere from 8-15 reps alternating side to side.
Push-Up Combinations
Training should include several movement woven into a sequence, or a combination. Combining exercise and working to create seamless transitions between each.
Push Up to Cross Body Knee-to-Elbow
Fitness experts love to blab about “making sure workouts having functional carry-over into the real world”, yet often forget to include combination movements that mimic real life.
Push Up + Step Through + Pistol Squat + Skater Squat
Few real life situations involve just one isolated movement pattern.
Push Up and Rolling Flow
Think about it. You’re laying on the floor. To stand up, you might perform a push-up, but then what? What’s the next move to stand up?
Push up + step through + hybrid lunge + stand and walk.
Combinations I tell you.
We can combine 2 exercises, or we can get wild and crazy and string together 3, 4 or 5+ exercises into a sequence.
Build strength using isolated exercises… but don’t be afraid to branch out and create combinations.
You found this article because you’re curious about the benefits of crawling.
Good for you!… because crawling (and ground-based movement in general) is one of the most underutilized methods in fitness. And abused.
Abused? Huh? Yes, abused.
Lots of fitness professionals are infatuated with high-intensity approaches to EVERYTHING.
Rushing bear crawls for time has its place, but it lacks the true benefits earned from slowing down a crawl pattern to build movement coordination and build skill.
Crawling is not just for babies. Adults can get pretty significant benefits from practicing crawling patterns on a regular basis.
How to progress crawling patterns beyond the basics is lesser-known, and can completely change your outlook on the activity.
I’ll talk a little more about moving beyond the basics of this article further down.
Notable benefits of crawling for adults:
Neural system development (brain-body connection to be able to do more stuff)
Improvement in coordination, learning, and behavior
Strengthen the shoulder complex
Increase proprioceptive feedback, hand strength, and dexterity
Core developer
Mobility training for the joints like hips and shoulders
Excellent transfer from the gym into real-world tasks and activities
A large majority of adults de-evolve with age.
This is a sad reality.
When we are young, we move frequently. Somewhere along the way, usually, after college ends and careers start, daily movement nose dives.
Non-exercise activity drops, which is concerning because of the undeniable data being published related to daily step count and the relationship to all-cause mortality.
Movement, and our ability to move well, is a use it or lose it situation. Wolff’s Law at it’s finest. Either keep moving or the ability to move gradually declines.
So, before you listen to that fitness pro barking out orders to plow through a 60-minute high-intensity crawling workout, please consider taking a more sensible approach.
Haven’t worked out consistently for a while? Guess what… biologically you’re different now.
Work back into slow, in manageable doses, with adequate rest and recovery separating work sets and workouts throughout the week.
Now, the positive news is that you can get back into fitness, movement, and more specific to this article, CRAWLING, right now.
Below are some AMAZING introductory drills that’ll reveal how challenging bodyweight, the floor, and a few positional shifts can be.
[FYI: Consistency with physical practice is HUGE, one of the deciding factors if you achieve goals. Not just with exercise, but with anything. You must continue to practice these exercises to earn the benefits. Fitness is not an instant gratification game… it’s the opposite. People who continually show up and put in the work, get the reward. Play the LONG GAME]
If you’re already an avid lifter or engaged in some form of exercise most days of the week, great! You’ll get plenty of benefit from these drills, and likely find them to be challenging beyond what you anticipated.
Here. We. Go.
Clear a small space. You don’t need much. A 6ft x 6ft space free of furniture and other obstructions will work.
Crawling in small spaces gets the green light from me. You can get a ton of work done inside of an imperfect space.
Reach your arms out, spin around one time. Did you touch anything? No? You’re good… let’s get to work.
Start with Non-Moving Holds
Non-moving, or static, variations are a logical place to acclimate to the demands of crawling.
The purpose of these drills is to get a feel for what a good body position feels like. Take a mental note of what you’re feeling in the arms, shoulders, chest, core, and lower body. Be in the moment, not somewhere else.
Pro-tip: Once you’ve locked in body position, imagine balancing a glass of water on your back. Don’t spill a drop. Or, place a shoe or other small object on your back for immediate feedback.
Remain still, stable, and avoid jostling as much as possible!
To start, practice holding these two positions for 3 sets of 30-40 seconds:
Limit the Base of Support from 4-Points to 3-Points
Ok, now, let’s play around with the impact of limiting the base of support does to these exercises.
Perform 3 sets of 8 shoulder taps (each arm):
During each shoulder tap, your body is doing it’s best to react and re-stabilize itself given the change of floor contacts. The loaded arm takes on the weight of the upper body, working overdrive.
Contralateral Lift Offs
Next, let’s play around with limiting the base of support from 3-points, down to 2-points of contact.
This next series of drills are TOUGH.
You’re going to lift the opposite arm and leg AT THE SAME TIME and hold that position for 10-15 seconds:
If you want, speed up the tempo. Pause and hold the 2-point position for 2-3 seconds before moving to the other side. Keep alternating for time (60 seconds) or for reps (12-15 reps).
Crawl
Set a timer and work each crawling pattern for 3 sets of 30-60 seconds PER EXERCISE.
Move slow, focused, and with control.
Keep your mind’s eye on body position and make hand/foot contacts quiet. Soft and quiet floor interactions are closely associated with control.
Crawling has been an important part of my workouts for a long time. It’s become an essential component of my warm-ups, workouts, and conditioning circuits.
If you find any of the drills above to be overwhelming, you’re not alone. To be honest, even short duration basic variations like the forward/backward crawl was soul-crushing for me in the beginning.
Anything new generally is. Your body doesn’t know how to be efficient yet. Soreness will likely follow in the days ahead.
But, adaptation is a beautiful thing. I made gradual progress from non-moving variations, to a limited base of support hold and into basic crawling patterns and beyond.
Today, I’ll engage in more aggressive crawl workouts that last anywhere from 5, 10, 15 minutes without breaks. But that didn’t happen overnight.
What’s cool about crawling is that it can be progressed far beyond the basics described in this article.
The lizard crawl is a prime example of an advanced, low position crawling pattern that’ll put your strength to the test. A 15-foot lizard crawl can feel like 50 feet.
Leveraging the principle of progressive loading and add weight to crawling exercises to further challenge your strength and coordination. Again, this doesn’t happen overnight, but it’ll give you a glimpse into where you can take this stuff.
Sometimes my workouts are purely ground-based movement sessions jam-packed with crawling and other unique movements.
Benefits and results?
Here’s what I get out of crawling work.
1. Skill transfer. Transitioning from a standing position or walking to the floor is second nature now. I don’t blink. The transition work is seamless. It’s amazing how often I use crawling in real-world situations with my kids, to complete a task or while in the woods hunting.
2. Lean muscle. Nutrition is king for body composition, but the added time under tension crawling definitely added some muscle and definition to my frame. I don’t chase aesthetics, but it’s a nice added bonus.
3. Gains in other lifts. Pushing, squatting, deadlift, etc… all felt more organized. Weight increased, volume increased (reps/sets per workout) and progress was made.
4. Fun. If you’re stuck in a workout rut, it’s time to inject something different into the mix. Doing the same thing over and over will drive you insane, and can fizzle out your interest in exercise. Mix in some crawling, it’s both challenging and refreshing.
Crawling is only the tip of the iceberg. There’s SO MUCH more to explore inside of the ground-based movement category.
Ground-based training is a fantastic supplement to traditional resistance training and mobility work.
Want to go further down the rabbit hole?
If you want to dive into more ground-based work, I don’t blame you and quite frankly I highly recommend you continue to learn about this stuff.
Check out Animal Flow or Movement20XX.
These are the premier ground-based movement training systems. Both are comprehensive platforms with subtle differences in approach.
Animal Flowintegrates different training methodologies: gymnastics, break dancing, Yoga, calisthenics, Capoeria, and various crawling and locomotion variations into movement sequences and flow.
Movement 20XXyou to use this article as a stepping to investigate comprehensive training programs like Animal Flow and Vahva Fitness Movement20XX.
I’ve shared these programs with thousands of people and the feedback has been tremendous.
Which program is the best? Tough question to answer, both are great.
Lately, I’ve been guiding people to Movement20XX. Movement20XX creator, Eero Westerberg, shares a similar approach to training as me. Naturally, my compass points toward the Movement20XX curriculum.
At the end of the day, both programs deliver amazing content that’s clearly articulated. Skill level doesn’t matter.
Beginners will get the coaching they need, and so will advanced movers who are seeking mastery and next-level gains.
Flow training challenges movement capacity and ownership and are a great addition to any workout.
Organizing 2-5 different movements into a sequence gives you a chance to focus on smooth transitions, soft ground contacts and stability throughout the effort.
Flow sequences can be up-tempo, or slow and controlled.
Slow and controlled flow training can be humbling for any fitness level, beginner to advanced.
Today’s movement flow includes Cossack Squats, Kick Throughs and Static Beast. Each exercise is great in it’s own right.
The Cossack Squat is a unique squat variation. It’s a strength and hip mobility builder.
How to Perform this Flow
Lower your butt to the floor using a Cossack Squat.
What’s a Cossack Squat?
Bottoming out on the Cossack Squat (whatever depth that may be) find the floor with the same side hand.
Raise the extended leg, pulling it underneath your body as you turn into static beast.
Hold Static Beast for 5 seconds. Stay tight.
Release out of Static Beast, reversing the flow.
Slide the hovering leg through and out the other side where you’ll REACH and point the toes.
Extend the foot out as far as possible re the free arm pulls back in the opposite direction.
This picture should give context to the technique.
The Kick Through will be felt in the quads, hip flexors, core, up and out the opposite side shoulder.
Pulling back with the arm should resemble the draw of a bow, where the hand stops behind the ear.
Freeze the Kick Through posture and hold. This will be tough.
Re-initiate the Cossack Squat, sliding through the middle and repeating the sequence.
Quiet and Smooth Transitions
In a flow sequence, working toward quiet ground contacts and smooth transitions between exercises is the name of the game.
Quiet interactions with the floor is a good indicator of control over the movements.
With practice, ground contacts become softer as your body adapts to the demands of the movements.
Transitions are present in every day life.
We’re constantly moving from one posture, position or activity to the next.
One minute you’re lifting a heavy, awkward shaped object. The next minute you’re crawling underneath a table to play with your kids.
Static and dynamic movements show up every single day, and the in-between transitions are often overlooked.
Flow workouts are great for improving movement capacity.
conditioning the body to navigate various transitional moments, and move with greater confidence.
Where does Flow Training Fit in a Workout?
Using movement flows in pre-workout warm-ups is a great way to prime the body (and mind) before more aggressive training.
You can practice a flow for 4-5 minutes before lifting weights or performing cardio.
Flow + Resistance Training
Combining tried and true resistance training with movement flow is an effective way to maximize productivity in the gym.
Perform the exercises from top to bottom for a target number of sets.
This structure leverages non-competing exercises. Using non-competing exercises, you can move from one exercise to the next relatively quickly because different muscle groups are used for each movement. Chin-ups are an upper body effort, while squats are a lower body effort. The flow might challenge the upper and lower body, but not at an intensity that would take away from the chin-up or squat.
Non-competing exercises organized into a tri-set allows for shorter rest periods, keeping the workout moving along.
People get fixated on lifting weights, adding weight to the bar, numbers, etc.
Put these people on the floor and ask them to execute the flow sequence shared today, and they look like stiff robots.
Flow work is a perfect addition to a resistance training program.
It gives you a chance to put those gains into practice with free flowing bodyweight movements.
Flow Sequences in Circuits
Mixing and matching flow sequences with resistance exercises, ballistic movements like kettlebell swings and a little core work is a great way to create a total body movement session.
Most people would be extremely happy with their results by organizing a workout regimen to include a steady mix of:
By including each element, you’re improving joint function and tissue health, performance, building strength and useful lean muscle, movement capacity in unique positions, and overall health.
Your body will have the look you want, free of ache and pains, and the movement performance.
If you’re ready to take your workouts to the next level with quality movement training, this is the program
Here’s a challenging 5-minute kettlebell flow workout.
I’ve used kettlebell flows off and on for years.
Workouts are generally highly organized, predictable and step by step.
Kettlebell flows are the opposite.
A truly improvised flow session is unpredictable with no real agenda for using any specific exercise, and no designated reps per exercise.
You flow with whatever comes to mind, for whatever amount of time, without stopping to rest or putting the kettlebell down.
Most flow workouts are performed in the same spot, so they are space-efficient.
Keep the kettlebell moving.
Best Exercises for Kettlebell Flows
Familiarization of the exercises in a flow is essential.
Don’t make the mistake of dabbling with movements you don’t have an intimate familiarity with. I can’t think of a better way to get hurt.
When I’m setting up for a flow session, I use the following exercises the most:
Swings
Snatches
Cleans
Overhead Pressing
Around the World Slingshot
Lunges
Squats
Rows
Windmills
Swings have a ton of variations and are a mainstay in any flow session.
Fluid transitions between 2-hand swings, single-arm swings, and hand-to-hand swings keep the kettlebell moving.
All of the ballistic kettlebell exercises (swing, snatch, clean) have a rocking/pendulum-like motion that creates opportunity for quick transitions between exercises.
Ultimately, any exercise is can be used for a flow.
I just prefer quick transitions and constant movement, versus stop and starts.
Love the Flow or Hate the Flow
People either love or hate kettlebell flow workouts.
I sit somewhere in the middle and understand the love and the despise of both sides.
The problem most people have with kettlebell flow workouts the “did it for the gram” type portrayal, where the user is twirling paperweight size kettlebells.
People also tend to use kettlebell flows TOO OFTEN.
Kettlebell flows make up about 5% of my training time.
The other 95% of the time, the focus is on building strength and power,active mobility, movement capacity, and cardio.
24/7/365 kettlebell flow training often delivers mediocre results.
Training with too light of weight for too long creates little to no long-lasting improvements in performance or aesthetics.
Sure, you’ll break a sweat, but sweating doesn’t mean you’re making gains. It means you’re sweating.
I have an unbroken sweat streak going while mowing the yard on my riding lawn mower or walking for 30 minutes in 90degree heat.
Sweat is a cooling mechanism for the body.
Now, I’m not here to fully bash kettlebell flows, because the fact is I do play around with flow work throughout a training week.
Benefits of Kettlebell Flow
The benefits of a kettlebell flow training are having to improvise, change shape and adjust posture, coordinate each movement, catch, power up, move beyond accumulating fatigue, stay focused, etc.
Kettlebell flow workouts are challenging, both for the mind and body.
And honestly, flow training is FUN.
The gym is a place where people are rewarded for effort, consistency, and discipline.
But it’s also a place that can become insanely boring and monotonous.
Flow training breaks up the monotony.
A more sensible approach would be to sprinkle in a flow here and there.
After the warm-up or at the end of workout once the big stuff is completed.
Advice: Use a Heavier Kettlebell
I wrote an article about the benefits of kettlebell swings, where I touched on people making the mistake of “lifting” the kettlebell during the swing.
It’s not 100% always true, but overwhelmingly, lifting the kettlebell happens because the kettlebell isn’t heavy enough.
You can’t lift a kettlebell that’s heavy enough to train the powerful posterior chain muscles.
Try lifting a 24kg kettlebell completely horizontal up to sternum height with straight arms.
Hip action is everything with ballistic kettlebell exercises.
What does this story have to do with kettlebell flow workouts?
Pick a weight that you cannot lift with ballistic exercises like swings and cleans.
In most flow workouts, the snatch is the weakest exercise with regard to weight.
Most people can swing and clean a lot more weight compared to the snatch.
If snatches will be part of a flow, I select my kettlebell with heaviest weight I can snatch with control.
I use the same approach with kettlebell complexes.
These exercises are valuable only because of the explosive hip action needed to move the kettlebell through space.
Exceptions to Using a Heavier Kettlebell
Kettlebell exercises that cross the midline of the body are the exception to the “use a heavier kettlebell” advice.
“Lighter” kettlebells are best for cross-body movements, especially single arm cross-body variations. Control is the name of the game here.
Cast iron colliding with bone doesn’t usually end well.
My advice with cross-body exercises is to practice in isolation.
Slipping them into a flow tends to diminish the returns of the other exercises.
In general, there’s no greater waste of time than grossly underloading exercises on a regular basis.
You’ll spin your wheels in a vortex of a maintenance phase, forever.
Improved Circular Training Options
Clubbells and macebells are amazing for circular strength training.
Clubbells and macebells have a longer shaft with the bulk of weight located at the end, which creates a more torque.
[Buyer beware: Swings aren’t a miracle, don’t expect immediate results from 1-2 workouts. It doesn’t work like that.]
Total Body
The kettlebell swing works a lot of muscles on each and every rep.
Swings are a ballistic (explosive) pendulum-like exercise that hammers the hamstrings, glutes, core, forearm, and back muscles all in one shot.
To maximize power training, turn your focus on pulling the kettlebell through the legs explosively and “pop” the hips forward into an extension on every rep.
Make sure the kettlebell appropriately weighted. Swinging a kettlebell that is too light will not provide enough of a challenge for the powerful muscles of the posterior chain. Explore different weights and be sure to increase the weight when it’s necessary.
Calorie Burn and Fat Loss
I really want to avoid going overboard with the potential fat loss benefits associated with kettlebell swings.
For me, it’s not fair to label any exercise as being SUPREME to others for burning fat.
And the fact is, nutrition you talk to the nutritionists, exercise and there are too many other factors influencing the amount and speed of losing body fat.
That being said, kettlebell swings burn a significant number of calories and can make a nice contribution to fat loss.
The big takeaway, as it pertains to fat loss, is that kettlebell swings recruit a lot of muscles, and the work really adds up (calorie burn) if performed for multiple sets.
A kettlebell swing focused workout could burn up to 150 calories in 12 minutes.
Kettlebell swings burn a lot of calories because they work a large number of muscles.
In general, the more muscles working during an exercise, the larger the calorie burn of that particular exercise across time.
Thousands of people have experienced amazing aesthetic transformations (in addition to performance gains) by adding kettlebell swings to their workout.
Core Training
Kettlebell swings condition the core in a really unique way.
During each rep, the hips catapult the kettlebell up the arc of motion, while the lats pull the kettlebell back down.
A fully active kettlebell swing hammers the core muscles, particularly while pulling the kettlebell back down through the arc of motion. Actively reversing the motion at the apex of the swing hits the core muscles good.
While the kettlebell swing might not deliver the same muscle burn (mostly due to lack of time under tension) through the mid-section (like Turkish Get Ups, L-Sits, or Dragon Flags), the core muscles are getting a solid dose of stress.
Scroll up and reference the first photo in this blog post.
The core gets a workout during swings, no question.
Improve Athleticism
Kettlebell swings are amazing for training power and explosiveness.
The velocity component to kettlebell swings is a key ingredient to its effectiveness for improving power.
Kettlebell swings can improve strength, but they are probably best thought of as an enhancer of strength.
Swings serve as a supplement to strength exercises like deadlifts and squat.
Muscular endurance is the ability to produce sub-maximal muscle contractions for extended periods of time. Moderate to high rep kettlebell swings SHINE for building muscular endurance.
Other notable athletic benefits include balance and coordination.
Perfect for the Home Gym
Swings require very little space, making them PERFECT for a home gym workout.
Nobody’s home gym is a perfect space. You work with what you’ve got. And that’s fine because kettlebell swings shine in imperfect spaces.
Kettlebell swings are a front to back pendulum exercise, so the clearance needed to swing is minimal.
Reach your arms out in front, then reach your arms behind your body. If you didn’t touch anything, you’re good to perform swings in that space, no matter where it is.
Swings reign supreme for home workouts because overhead clearance is not a factor. The swing range of motion rarely rises above sternum height.
I’ve swung a kettlebell in bedrooms, living rooms, kitchens, etc.
Being able to perform swings almost anywhere decreases the likelihood of missing a workout due to environmental constraints.
Off-setting the long hours spent driving with active mobility trainingand a quality swing workout can unwind time spent sitting.
Normally, people rely on bodyweight exercise or running while traveling.
The kettlebell can add a new dimension to the usual travel workout.
Kettlebell swings integrate really well with bodyweight or suspension trainer exercise and can boost the training effect.
Or, make a workout by combining swings with other time-tested exercises like presses, rows, squats, snatches, cleans, lunges, or Turkish Get Ups.
Note: Kettlebells aren’t ideal for air travel because of weight and having to lug it around the airport.
Listen to Joe Da Sena talk about this travel habits with his 20kg kettlebell on the Joe Rogan Experience Podcast.
Low-Impact
Kettlebell swings are a low-impact exercise that can deliver a potent cardiovascular training effect similar to running, according to this study.
The subjects in the study swung extremely light kettlebells (in my opinion) and were still able to generate an aerobic training effect comparable to running.
Low impact activities that have a high energy cost/metabolic demand can be great for a lot of people.
Simple to Learn
For benefits, kettlebell swings are easy to learn.
Hike and Hinge
Hike the kettlebell between the legs, hinge and load the hips, shoulders stay higher than the hips.
2. Root
Pull the kettlebell through legs from the back to the front of the body, “root” the feet firmly to the ground as the bell arcs upward.
3. Float
Float the kettlebell as it reaches the apex of the swing.
Common Mistakes:
Avoid “lifting” the kettlebell or squatting the kettlebell.
The best way to avoid lifting the kettlebell is to choose a weight you cannot lift. People can muscle up lighter weight. When the kettlebell is too heavy for muscling, you’re forced to power it up with hip action.
Avoid squatting by practicing the kettlebell deadlift, which has very similar mechanics to the swing.
The swing is a hip hinge, not a squat.
Kettlebell Swing Variations
Kettlebell swings have a number of awesome variations to keep workouts fresh and challenging.
The three most common swing variations are:
2-hand swing
The exercises above are ranked in order of learning importance. Always start and train the 2-hand swing hard.
Once you’re acclimated to the basic three, explore other swing variations.
Hybrid swing variations:
Dynamic Forward and Lateral Single Arm Swings
Single Arm Swing and Catch
Staggered Stance Single Arm Swings
Band Resisted Swings Traveling Swings
Outside-the-Knee Swings
Side-to-Side Swings
The staggered stance single-arm swings are a personal favorite.
Shift body weight to the opposite leg for a more aggressive loading stimulus on each rep and the rotational component of this swing variation is evident.
With a few different weight kettlebells, switching up the swing variations throughout the workout becomes a refreshing approach and a great way to train.
Creating Workouts with Kettlebell Swings
Creating a workout that includes kettlebell swings is simple.
Kettlebell swings can be performed in an isolated fashion without any other exercises or can be paired with other movements to create a 2-3 exercise circuit, building up to a complex style workoutwhere 6-8 exercises are performed.
Kettlebell ONLY Workout
Grab a kettlebell and swing it for 10 reps.
After the 10th rep, stand over the kettlebell, don’t move.
This can serve as a workout finisher or as the workout. Don’t let the simplicity fool you.
Kettlebell Circuits
Kettlebell swings don’t have to be THE ONLY exercise in the workout.
You can increase a workout’s impact by adding other exercises to make a circuit.
Example:
1a) Clean to Overhead Press
2a) Goblet Squat
3a) Bent Over Rows
4a) Push-Ups
5a) Kettlebell Swings
Amplify the Training Effect Using Cardio Machines
Mixing kettlebell swings with other equipment, cardio machines, bodyweight or accessory lifts is a great way to amplify the training effect of the workout.
Most of these workouts are metabolic resistance training workouts.
Low-impact workout:
1a) Row, SkiErg or Airbike x 1-minute effort
2a) 15 Kettlebell Swings
3a) 15 Bodyweight Push-Ups
Rest for 60-75 seconds, repeat for 6-8 rounds.
Kettlebells (not just kettlebell swings) pair well with cardio machines.
Several days per week, I put in 60+ minutes of steady-state cardio on the air bike.
During the workout, I like to break up the monotony of riding with kettlebell swings and/or hip thrusts.
Performing kettlebell swings saves your ass from falling asleep on the bike, puts you back in the standing position while delivering a potent training stimulus to the posterior chain.
Finish the swings and start riding again.
SkiErg
SkiErg is anterior dominant and kettlebell swings are posterior dominant. Combining the two creates a non-competing, total-body training session.
I love alternating between 8-10 heavy kettlebell swings and 100m-150m SkiErg sprints, for 10 total sets
This power-endurance type training delivers a punch with explosive efforts, cardio and calorie burn using a simple and effective workout.
If rowing, I do my best to accumulate at least 2000 meters in the session.
8 x 250m = 2000 meters.
My Results Using Kettlebell Swings
The key is consistency (swinging several days per week), respecting progressive loading (can’t swing the same weight forever and expect different results) mixing in other swing variations to challenge rotation, stability, and balance.
The style of the swing matters.
Adjustments can be made to kettlebell swings to elicit varying different training responses.
The weight and reps per set can dramatically change the style of the swing.
High(er) rep kettlebell swing work set is going to look and feel a little different because, at 20+ reps, we’re now dealing with muscular endurance and conditioning.
Low rep efforts are best for power training. Each rep is maximum effort. The goal with low rep kettlebell swings is NOT cardio, it’s explosiveness and power.
High rep swings have diminishing returns for improving power, but can be great for improving conditioning.
Each swing style has its own advantages and benefits. It’s all about what you’re hoping to achieve from your training.
Swings remain my go-to exercise for getting sh*t done.
The Macebell 360 swing is a high velocity, total body circular strength exercise that makes an “around-the-world” path of motion traveling in front and behind the body.
Macebell 360 swings are a fundamental exercise in the macebell training catalog.
Beginners, novice all the way up to elite macebell trainees use the 360 exercise.
“Wait… What’s a Macebell?”
Macebell (sometimes referred to steel maces) is a dense ball of mass welded onto the end of a long steel handle.
The Macebell
The design of the macebell makes it a fantastic tool for circular movements like swings, because of the increased length of the handle (as compared the clubbells), creating a significant amount of torque.
Benefits of Macebell 360 Swings
I’m not going to spend a ton of time rattling off benefits, because listing benefits is a tired tactic to keep the reader’s attention on fitness blogs.
And I get it. You landed here looking to learn more about Macebell training and you want to know what’s in it for you.
I read websites on various topics (most recently on how to grow a lush lawn) thinking “What’s in it for me?”.
Here are a few notable benefits of Macebell 360 swings:
Improved grip strength
Cardio conditioning
Rotational core training
Builds resilient shoulders
Multi-planar exercises
Pairs extremely well with other modalities
Valid calorie-burning exercise (contributing to fat loss)
Fresh, challenging, engaging, different fitness training
Holding onto the macebell during swings and other exercises train the grip, pretty aggressively. Especially as the weight of the macebell increases (grip strength) or the higher rep sets are used (grip endurance).
Similar to kettlebell swings, macebell 360 swings are great to use for loaded cardio conditioning.
Core training should expand beyond flexion/extension and static stability exercises. Training the core for rotational performance using a macebell is FANTASTIC. Macebell 360 swings can boost rotational power while also training the body to resist rotational forces (anti-rotation).
The obliques get blasted during 360 swings, mainly due to the cross-body nature of the exercise.
I talk a little more about using the importance of using dedicated mobility exercises down below, but the macebell does articulate the shoulders through a more robust range of motion than 90% of other exercises in the gym.
Over time, the muscles and connective tissue surrounding the shoulder will gain strength, flexibility, and mobility.
Just be careful to avoid overstress these soft tissue structures 😬 (thus the recommendation to build mobility/strength using active mobility training)
Most exercises are performed in the sagittal and frontal planes (very linear), which is fine, but 3-dimensional fitness should include moving in the transverse plane.
Taking it a step further, workouts should include exercises and sequences that integrate all 3-planes in one shot.
Macebell 360 Swing Technique
Mace starts in a vertical position in front of the body, hands near the bottom.
Tip the head of the mace to one side, allow the sphere to begin “falling” through an arc behind the body.
As the head falls, raise the hands up, over and behind the head (diagonal pullover)
After the mace passes behind the butt, “pull” it out through the remaining arc, drawing the hands back over the shoulder and in front of the body.
Reset in step #1 position before starting the next rep.
Less reading, more viewing… watch the slow-motion video above.
Injury
What’s funny about macebell 360 swings, is that the torque and velocity (two great features of the exercise) are also what scares the living shit out of people when it comes to the risk of injury.
You smoke yourself with a macebell and you’re going to be gun shy for a little bit.
And I get it.
When my 15lb sand 25lb macebells arrived I couldn’t wait to get into the gym and start using them.
The excitement quickly faded after I skived the head of the macebell off of hip.
Without question, there are real dangers and consequences of swinging a mace, but a person can mitigate the risk of injury by practicing introductory exercises and acclimating to the demands of the swing gradually.
Every repetition, your body must produce force to get the macebell moving, but also stabilize and control the mace throughout the path of travel.
The purpose of this article is to share benefits, technique tips/tricks, and how to use macebell 360 swings in workouts.
Macebell exercises are not more “dangerous” as compared to barbell cleans, kettlebell swings, or jumping onto a box.
Learn the technique, work to improve it, you’ll be good.
Correcting Shoulder Mobility Problems with Macebell Exercises
Macebells are frequently recommended as a mobility training tool for the shoulders and thoracic spine, and this makes me cringe.
I do not endorse trying to use weighted exercises as miracle cures for improving mobility.
My personal opinion… if you don’t own the range of motion (actively) without weight, you shouldn’t use weight to pull you into that range of motion.
Seems like a recipe for disaster.
Can 360 swings improve your shoulder mobility and function? Yeah, they can.
Is it a good idea to bypass mobility drills like CARs, prone swimmers, and other slow and controlled mobility drills in favor of twirling weight around your body?
In my humble opinion, no.
Take this as a word of caution.
You might be fine… but then again… you might not.
If throughout any part of the range of motion, the stress of the macebell swing (torque, velocity, acceleration and deceleration, shoulder position, etc) exceeds tissue tolerance, the risk of injury is increased.
The most vulnerable position is likely to be just before, during, and after the shoulders are extended (hands behind the neck) while the macebell is moving behind the body, this can be a compromised position.
And to be fair to macebell training, using a piece of weighted equipment in hopes of improving mobility isn’t just a macebell cautionary tale.
I give the same word of caution to every other piece of equipment, exercise, or activity.
Advice: Work to improve mobility BEFORE swinging the mace, not while swinging the mace.
MyMobilityDailyis my top choice to learn effective mobility solutions that leverage FRC principles (functional range conditioning). The program is streamed to your home and workouts are constantly being updated.
Selecting a Macebell Weight
Start with a 10lb or 15lb macebell, but over time you will need to increase the weight to continue challenging your body.
Lighter is better in the beginning. A lightweight mace will give you more control and create more space for technical errors.
Size up in weight with time and practice.
Most macebells, one-piece and adjustable options, get heavier by 2.5 or 5lb increments.
The human body adapts quickly to repetition and repeated stress.
Light/Midweight Macebells = Higher reps
Heavy Macebells = Low reps
Same as lifting weights.
Creating Workouts Using Macebell 360 Swings
Here’s a common question I get:
I don’t recommend ONLY using Macebell 360 swings as the entire workout.
You could, but there are so many other great exercises and mobility drills, why isolate yourself to just one?
As part of a workout? Yes. Just not the whole thing.
Now with that being said, you can test your cardio and strength with longer duration sets. I’ve performed Macebell 360 swings for 8+ minutes without rest, alternating 10 reps in both directions and switching my grip periodically. Tough little workout.
Throughout any given week, I’ll strength train (2-3 sessions), condition (2-3 sessions) and ALWAYS include mobility work of some kind.
When I’m working macebell drills, it’s common practice to include bodyweight movements. Bodyweight training pairs extremely well with just about any gym equipment (smooth transitions, variations, accessibility, etc)
Everywhere you go, bodyweight training is an option.
👉 Vahva Fitness “Movement20XX”is currently my top program pick for learning how to move your body against gravity.
Here’s a shortlist of great bodyweight exercises to pair up with the Macebell: push-ups, hollow body rocks, crawling variations (forward, backward, lateral, lizard, etc) ground-based movement training, dive bombers, chin-ups, pull-ups, rows, squat/lunge/hip hinge variations, etc.
Save your grip. If you are going to include exercises drain your grip (deadlifts, pull-ups, rows, etc), think it through.
Grip integrity is crucial while swinging the mace. You let go of that sucker and it’s destroying whatever it hits.
If grip fatigue is a concern, consider skipping pulling exercises like horizontal rows and vertical pull-ups while you’re swinging, or simply shuffle those exercise to the back of the workout once swing practice is finished.
Non-competing exercises. Unlike some exercises, Macebell 360 swings don’t suck away energy from other activities in a workout.
Sure, every effort in the gym is going to drain the fuel tank a little bit, but swings have more of a flow-like element to them, with less time under tension versus grinding exercises like squats, push-ups, and pulling exercises.
Reps. I like 8-10 reps per side for beginners and novice. After the last rep, rest for a little bit before starting the next set.
Over time, feel free to increase the reps per side (15+) and the reps per set (30, 40, 50+ reps).
I like to accumulate reps in a session.
Accumulating 100 swing reps per workout is not unreasonable and spread across several workouts per week, this is a great way to improve swing technique through volume, acclimation, and constant technique refinement.
You have to practice, practice, practice to play well.
Macebell 360 swings are good to go for higher rep work sets.
Set a timer for 10 minutes and work until it sounds, or, aim for 6-8 rounds with limited rest (:30-:45 seconds) between each round.
I’ve worked up to no rest for the entire 10-minute work set, remaining cognizant of my technique and fatigue level throughout.
*** Setting a timer and getting to work is a favorite exertion strategy of mine. It allows for all focus to be directed toward technique/mechanics, body position, and timing.
If at any point swing technique begins to unravel (fatigue kills technique) or grip integrity diminishes and compromises safety… REST!
If you’re looking for cardio combinations, well, you came to the right place.
I LOVE using macebell 360 swings inside of conditioning circuits.
This cardio circuit is a personal favorite:
Macebell 360 Swings x10 each side
200m SkiErg
Hip Thrust x15
If you don’t have access to a SkiErg, substitute wave drills with battling ropes (or next-generation reactive training tool: InertiaWave), towel snaps, or medicine ball slams.
But I’d recommend saving up for a SkiErg, it’s an incredibly unique and versatile piece of cardio equipment with a small footprint for home gyms with limited space.
Public Service Announcement: Are you hip thrusting yet? (sounds kinda kinky, “that’s what she said”) If not, add hip thrusts to your workout regimen. Hip thrusts should be categorized as a primary exercise in my book (similar to deadlifts, squats, pull-ups, etc). They’re AWESOME for building strong glutes and hamstrings.
Advanced Macebell 360 Variations
“Advanced” describes any variation beyond the basic Macebell 360 swing.
Advanced variations introduce an additional technical element or movement that increases the challenge and training stimulus, making them more difficult.
Here a few cool variations:
Macebell 360 High/Low Swings
By far, this is my favorite macebell combination.
The flowing nature, swinging high and low in front of the body and behind, makes this combination challenging and addicting.
Start with lighter weight to feel out the demands and smooth out the technique of the combo.
Over time, you can increase the weight used and get the entire body twisting and turning.
🦴 Foot Fracture Saving Tip: Choke up on the macebell or flex at the elbows to keep the head of the mace away from the feet, or you risk DESTROYING your foot bones.
Macebell 360 Swing to Bicep Catch
If you like adding bicep work into your gym sessions, you’ll love this exercise.
Slowing down a speeding macebell using an eccentric variation of a bicep curl is AGGRESSIVE.
On top of slowing it down, reverse the action and “throw” the macebell back into orbit by curling it back up.
Macebell 360 Swings vs Kettlebell Swings
Having read through this article, you’re now familiar with Macebell 360 swings. In the kettlebell training world, kettlebell swings are a close relative to the macebell 360.
Macebell and kettlebell training are both ballistic drills, which are great for power development and conditioning (among other athletic traits).
During 360 swings, the macebell crosses the midline of the body from left to right and right to left on every rep, where the kettlebell swings pass between the legs from front to back in a pendulum-like fashion.
Two different paths of travel train different muscles.
For reference, here are kettlebell swings:
One of the glaringly obvious differences between a macebell and kettlebell is in the design.
A 40lb macebell and kettlebell weigh exactly the same when placed on a weight scale, however, after lifting a 40 lb macebell, 10 out of 10 people would agree it feels 15-20lbs heavier.
It’s pretty bizarre.
The kettlebell? Pretty balanced piece of equipment.
Macebells and kettlebells have a different distribution of weight, handles and therefore each piece of equipment creates a unique training experience.
At some point, I’ll write up a “Kettlebell Training vs Macebell Training” article.
Instead of playing favorites, I suggested designating each tool to play to their respective strengths and “best” exercises and uses in the gym.
Where to find/buy Macebells
I originally purchased my 15lb and 25lb from Amazon after doing extensive research.
Most macebells are designed exactly the same, so it became a cost situation.
Similar to lifting weights, Macebell training requires progressive loading across time to make gains and avoid plateauing.
The Adex Macebell is brilliantly constructed and allows for incremental changes in weight from 5lbs to 50lbs.
If you were to buy individual (one-piece) macebells in all of these sizes, they’d suck up a ton of valuable gym space while spending 4-5x the money in the end.
Now, if you’re going to be working sledgehammer drills against a tire with the macebell, I recommend using a one-piece macebell for that.
In my experience, most people are going to notice the most significant improvements from dedicated mobility training in the hip and shoulder region.
Getting the shoulders and hips working nice, pain-free, strong, and supple is a good goal for ANYONE.
And I know saying that sounds really broad, but a body that works nicely without pain during movement is ideal.
Today’s post shares 3 hip mobility exercises that can wake up your hips and make them feel great.
I preach to play the long game with fitness. Whether you’re pursuing a body transformation, performance gains, or general health improvement, it’s going to take time.
Nothing long-lasting happens overnight with fitness and movement.
It’s a process.
But after “blowing the dust” off of your hip musculature with a few good work sets of active mobility work, your hips will likely feel amazing.
“Amazing” = buttery, mobile, alive, awake, workable, etc.
The basic premise of active mobility training is to increase range of motion (progressively) and establish full CONTROL over that range of motion.
We accomplish this using a variety of isometric holds and dynamic movements.
Conditioning the hips, a ball-and-socket joint with a really robust potential for movement in many directions, to perform tasks beyond lifts like deadlifts, squats, and lunges is ESSENTIAL.
Deadlifts, squats, and lunges are all great exercises to include in a workout regimen.
No question.
My YouTube channel is loaded with variations of each of those movement patterns.
But, from a joint articulation perspective, these exercises only scratch the surface.
Your hips can do more. Way more. Mobility training can help retrain your body to access this movement.
Don’t interpret my message as a call to stop lifting weights. but rather an encouragement to deliver nourishment to your joints in the form of active mobility training.
Dedicated mobility training can help mitigate injury while boosting movement performance.
Building strong hips is can be made simple, and these 3 hip strengthening exercises will help to improve your hip control and strength.
90/90 Knee to Heel
Touch the knee to the heel.
Position the hands in front and outside the lead leg, using your arms to prevent any contorting of the body.
While moving the leg, hover the knee an inch or two above the floor while the foot lightly glides. Keep the floor pressure as soft as possible.
After touching the knee to the heel, drive the leg away from the heel as far back as possible.
Squeeze the glute hard and PUSH!
Keep the torso calm throughout the drill.
Aim for 3-5 sets of 10-15 reps per side.
90/90 Heel to Heel
Same idea here, except right before the knee touches the heel, articulate the hip and lift the knee upward.
Guide the trailing foot heel to contact the down leg heel.
Some people might refer to this as a “heel click”.
Call it whatever pleases you, just make sure you try it.
Lightly touch heels without losing body position before reversing the range of motion and reaching back.
On the reach back, SQUEEZE your ass cheek HARD. REACH!!!
Aim for 3-5 sets of 10-15 reps per side.
90/90 Around the World
I wasn’t sure how to name this movement, “around the world” seemed fitting.
Perform the same knee to the heel, upward lift into the heel to heel, but return to the leg to the start position by extending at the knee and swooping the leg back into extension (with a subtle rotational articulation).
All of the hip mobility shared will burn up the muscles to some degree, but this exercise will really set them ablaze.
Again, do your best to keep the upper body calm. Avoid excessive leaning or other compensations.
Stay strict, make the hips do the work.
Aim for 3-5 sets of 8-10 reps per side.
How to Make These Hip Mobility Exercises Harder
Slow down and increase the time under tension.
Test your ownership over the movement by moving slower. Try moving at a 3-count or 5-count pace. Add pauses when you find weak points and GRIND!
Add ankle weights.
Wearing 2-5lb ankle weights load will make each of these hip mobility variations significantly more difficult.
Especially on the 90/90 “around the world” variation. Your face will begin to melt onto your neck.
A 5lb ankle weight will feel like 25lbs when your leg is at full extension. 🔥
A simple pair of ankle weights serve a valuable purpose with mobility training, and if you didn’t find the bodyweight variations difficult, take a shot of whiskey because adding weight is going to increase the intensity quickly.
Consistently practicing active mobility drills helped me make gains with my lifts.
I fought the idea for years and talk about it frequently on this blog and in the description section of my YouTube videos.
I couldn’t touch the dragon squats for months. It got to a point where I wasn’t even sure my bony structure would allow me to perform a full range dragon squat. Ha. Regressions provided limited improvements.
My hips didn’t understand they could move into those “extreme” ranges without compromising safety. Our bodies are equipped with amazing safety features.
So I turned my attention to ramping up the mobility work (along with dragon squat regressions), and whammo… depth achieved.
M(eaux)tion Fitness 