General Training Demos
Kettlebell Front Rack Squat
The kettlebell front rack squat is utilized to create uneven loading in the squat. It is a lower intensity exercise, but useful to learn body awareness and coordination in conjunction with working muscles that may not activate during bilaterally loaded squatting...
Kettlebell Front Rack Hold – Single Arm
The kettlebell front rack hold is utilized to develop shoulder stability and an understand of how to do so consciously. The front rack is common in many exercises and the hold is the starting point to be able to do it correctly.Cues: KB rests on the top of forearm and...
Kettlebell Deadlift – Single Leg Ipsilateral
The single leg ipsilateral, or suitcase, deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.Cues: Start with kettlebell outside of foot Use...
Kettlebell Deadlift – Single Leg Contralateral
The single leg contralateral deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.Cues: Start with kettlebell outside of foot Reach across...
DB Curl With Supination – Alternating
Supination of the dumbbell emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.Cues: Alternate each rep Supinate the wrists as you curl the weights...
DB Curl with Supination
Supination of the dumbbells emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.Cues: Supinate the wrists as you curl the weights up Squeeze the top...
DB Clean
The db clean is an exercise commonly used for conditioning. It can be used for strength, but is mainly a lighter exercise designed to work a combination of strength and endurance. Cues: Start in a deadlift position with the dumbbell on the ground in front of your feet...
DB Clean – Single Arm
The single arm db clean is a unilateral exercise commonly used for conditioning. It demands anti-rotation and stability as well as providing a powerful metabolic effect. Cues: Start in a deadlift position with the dumbbell on the ground outside of your foot You can...
DB Front Rack Squat – Single Arm
The dumbbell front rack single arm squat is a low intensity unilateral squat that requires more stabilization than barbell movements. It is great for conditioning, or building strength that supports heavier lifts. Cues: Secure the weight in the front rack position...
2DB Front Rack Squat
The dumbbell front rack squat is a low intensity squat that requires more stabilization than barbell movements. It is great for conditioning, or building strength that supports heavier lifts. Cues: Secure the weights in the front rack position Keeping elbows high and...
DB Clean + Thruster – Single Arm Alternating
The single arm alternating dumbbell clean + thruster is a unilateral conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting. Cues: Start in a deadlift position with the dumbbell on the ground...
DB Clean + Thruster – Single Arm
The single arm dumbbell clean + thruster is a unilateral conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting. Cues: Start in a deadlift position with the dumbbell on the ground in between...
DB Clean + Thruster
The dumbbell clean + thruster is a conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting. Cues: Start in a deadlift position with the dumbbells on the ground in front of your feet You can...
2DB Bent Over Row
The 2DB bent over row is pulling exercise that places additional emphasis on core strength as well as the hips and hamstrings. Cues: Hinge to approximately 90 degrees and row one DB to the chest, alternating each rep Retract and depress the scaps as you row Neck...
2DB Bent Over Row – Alternating
The alternating bent over row is pulling exercise that places additional emphasis on core strength as well as the hips and hamstrings. Cues: Hinge to approximately 90 degrees and row one DB to the chest, alternating each rep Retract and depress the scap as you row...
Press Float – Straddle
The straddle press float is a drill to build compression strength. It develops specific strength towards the straddle press to handstand. Cues: Press through straight elbows and pike hips as high as possible as you shift weight forward Feel load shift into hands...
Press Float
Press float is a drill to build compression strength. It develops specific strength towards the press to handstand. Cues: Press through straight elbows and pike hips as high as possible as you shift weight forward Feel load shift into hands and maintain a...
Press Float – Elevated Negative
The negative press is a drill to develop control and strength specific to the press to handstand. By working from an elevated position you will develop intermediary strength to support the movement and build coordination and control as well. Cues: Pike the hips...
Pike Wrist Taps – Single Leg
Pike wrist taps are a great warm up exercise prior to training the press to handstand. It is also a great conditioning exercise to finish any handstand training session.Cues: Keep elbows locked and press through shoulders Only tips of toes should touch floor Majority...
No Push-up Burpee – Double Kick Back
Push-up – Inside Reach with Leg
The push-up with inside reach of the leg is a precursor movement for more advanced exercises that require strength as well as rotation in the bottom of the push-up position.Cues: Reach the leg underneath and across the body and lower into a push-up Touch the chest to...