Control

Kick up into a handstand. Keeping your toes pointed, and legs extended, slowly and deliberately lower your legs until your toes are just touching the ground. Without losing the contraction, or stability of the midline, raise your legs back into the starting position. Hips and lower back maintain contact with the wall at all times.

We used a stack of gymnastics mats to show a simple method of progression. As you develop control of this movement, you can remove a mat from the stack.

Reach

Family fitness

Turkish Get-up

Gain 30 pounds instantly

Using a weighted vest to mix it up.

Down...

...But not out

Russell doesn't let pesky little things like a broken bone and an immobilizing cast slow him down much. He's speeding his recovery with good exercise while allowing his broken metatarsal to heal. And inspiring the rest of us in the process. Is that why he's called Russell the Muscle?

Rest! Work!

Work-rest management is a key component to athletic development.

High-repetition kettlebell lifting

Kettlebell sport involves high-rep, fixed-load weightlifting.

In a traditional kettlebell-sport event, three movements are contested. They are the one-arm snatch, the jerk, and the clean and jerk. The jerk and the clean and jerk are both done with one kettlebell in each hand.

All events are scored by total repetitions performed within ten minutes of work. Male athletes use a 32-kilogram kettlebell for all events and women use 16 kilograms.

Don't feed the bears

How many gyms allow you to crawl around on your hands and feet?