July 2019

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 15 – FULL CONTACT TWIST

By |2019-07-17T09:06:35-07:00July 17th, 2019|BJJ, BLOG, FITNESS, JIU JITSU, KETTLEBELLS, STRENGTH TRAINING|

"The final installment of this series will focus on one of the best athlete-building core exercises out there: the full contact twist.  As the story goes, the exercise got its name because Russian full contact fighters would use it all the time to increase their punching power … "

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 14 – KETTLEBELL DRAG THROUGH

By |2019-07-03T14:47:14-07:00July 3rd, 2019|BJJ, BLOG, FITNESS, JIU JITSU, KETTLEBELLS, KICKBOXING, STRENGTH TRAINING, WEIGHTLIFTING|

The kettlebell drag through combines the anti-extension nature of the bodysaw with a new anti-rotation component.  One thing to keep in mind with these is that they are pretty easy to cheat on, so you have to be disciplined in order to do them well and get the benefits from them …

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 13 – BODYSAW

By |2019-07-01T08:25:00-07:00July 1st, 2019|BJJ, BLOG, FITNESS, JIU JITSU, KETTLEBELLS, STRENGTH TRAINING, WEIGHTLIFTING|

One of the most important and also misunderstood areas in the fitness industry is that of core strengthening.  Everyone has heard of it, everyone knows that it is important, and yet most people really do not have much of a clue about how to do it ...

June 2019

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 12 – LATERAL DEADLIFTS

By |2019-06-28T10:06:11-07:00June 28th, 2019|BLOG, FITNESS, JIU JITSU, KETTLEBELLS, STRENGTH TRAINING|

One area of “low hanging fruit” that is available for most people is to include more exercises in their training that are not in the sagittal plane (meaning are not performed straight front-to-back).  Moving in the frontal plane (e.g. moving side-to-side) is a great way to include new patterns into your training, strengthen under-developed and/or neglected muscle groups, and to familiarize your body with moving in different directions ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 11 – JUMP ROPE

By |2019-06-26T09:36:55-07:00June 26th, 2019|BLOG, FITNESS, JIU JITSU, KETTLEBELLS, KICKBOXING, STRENGTH TRAINING|

Jumping rope is one of the simplest and most effective ways to improve your athleticism.  It has been a staple in many fitness programs for ages, especially boxing and other combat sports.  In competitive athletics if something does not work they do away with it, and at the same time if something has stuck around for a long time it is probably for good reason ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 10 – FARMER CARRY

By |2019-06-24T09:13:15-07:00June 24th, 2019|BLOG, FITNESS, KETTLEBELLS, STRENGTH TRAINING, WEIGHTLIFTING|

One of the most pure displays of strength is to pick up something heavy from the floor and carry it somewhere. Various forms of heavy carries have been included in strength contests for ages, and so if you are looking for one of the most raw, true tests of functional strength, this just might be your ticket ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 9 – OVERHEAD LUNGES

By |2019-06-16T16:27:45-07:00June 21st, 2019|BLOG, FITNESS, KETTLEBELLS, STRENGTH TRAINING, WEIGHTLIFTING|

Once you are at a point where basic split squats and single leg deadlifts are comfortable you can really test yourself with overhead traveling lunges. This lunge variation offers a great ratio of balance & stability challenge with the ability to still load it heavy ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 8 – LANDMINE SL RDL

By |2019-06-19T09:02:33-07:00June 19th, 2019|BLOG, FITNESS, KETTLEBELLS, STRENGTH TRAINING, WEIGHTLIFTING|

The main reason we started incorporating the LM SL RDL into our programs at Industrial Strength is to allow the lifter to actually load the pattern with some legitimate weight without being overly limited by balance ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 7 – FFESS

By |2019-06-16T16:28:15-07:00June 17th, 2019|BLOG, FITNESS, KETTLEBELLS, STRENGTH TRAINING, WEIGHTLIFTING|

When training for lower body strength it is important to have a balance between bilateral exercises like squats and deadlifts, as well as various types of unilateral exercises such as lunges.  One popular (and awesome) exercise is a Rear Foot Elevated Split Squat (RFESS) which some people also call a Bulgarian Split Squat.  While those are an awesome exercise, a lot of people do not know of (or have appreciation for) the version where the front foot becomes elevated instead of the rear foot; these would be Front Foot Elevated Split Squats, or FFESS ...

15 UNDERRATED STRENGTH & POWER EXERCISES – PART 6 – PUSH UPS

By |2019-06-13T15:53:47-07:00June 14th, 2019|BLOG, FITNESS, JIU JITSU, KETTLEBELLS, STRENGTH TRAINING|

I imagine a lot of people are somewhat surprised to see push ups on this list.  However, I think they are a great fit because they are a fantastic upper body and core strength exercise that really do not get the love they deserve.  I think this stems from people perceiving push ups as “easy” or as a “beginner” exercise, to which I strongly disagree ...