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Learn how to build a complete lower body workout with the 5 essential movement patterns. Includes sample program ideas for all levels, useful exercise selection tips, insightful training advice to help....
New to kettlebell training? This complete beginner's guide covers everything from choosing your first kettlebell to mastering essential exercises, with sample workouts and safety tips included.
The goblet squat is a front-loaded squat variation in which a weight, typically a dumbbell or kettlebell, is held close to the chest with both hands. The name "goblet" comes from the way the weight is held—like holding a goblet or a cup....
The core can be divided into primary sections based on anatomy and function: anterior abs, obliques/lateral core, lower abs/hip flexors, deep stabilisers, and posterior core. We have broken it down a bit further to help you utilise the exercises below as you need....
Kettlebell swings represent one of the most efficient, versatile, and dynamic movement patterns in the world of fitness. They offer a potent blend of power development, conditioning, and muscle recruitment across the entire posterior chain. From beginners seeking foundational strength to elite athletes pursuing peak performance, kettlebell swings are universally beneficial....
Stamina benefits running performance by enabling a runner to sustain higher-intensity efforts for longer periods, which allows for faster speeds, better endurance, and more powerful output throughout a run or race. Improved stamina means that a runner can maintain maximum or near-maximum effort without tiring quickly...
A treadmill is highly useful for endurance running training because it allows for precise control over pace, incline, and workout structure, regardless of weather or environmental conditions to allow you to keep your training program going. Such as Controlled Training Environment - Running on a treadmill provides a completely controlled setting where pace, incline, and distance can be set exactly, allowing consistent repetition of training sessions. This control is especially beneficial for targeting specific endurance paces,...
Core exercises train the group of muscles around your trunk and pelvis to work in harmony. This includes the abdominal muscles, lower back muscles, hips, and pelvis muscles. These muscles stabilise your spine and pelvis, forming the foundation for all movement...
The Russian twists are a classic rotational core exercise renowned for its ability to build the obliques, deep abdominal layers, and functional trunk rotation. Widely used by athletes and fitness enthusiasts, it remains a staple for developing a strong, resilient midsection. The Russian twist apparently emerged in training sessions for Soviet soldiers and athletes during the Cold War. Rotation and anti-rotation exercises were prioritised in Russian physical culture because of their relevance to explosive sport movements...
The 20 most popular gym machines are divided into three main categories—Cardio, Strength, and Functional/Cable equipment—each serving specific training goals. Each machine produces unique movements and targets particular muscle groups for efficient and safe exercise routines. So if your new to working out, this will help you with which gym machines do what and how....
Kettlebell training offers a mix of strength, endurance, skill, and mobility through 20 detailed exercises. Each movement targets unique primary and secondary muscles, comes with distinct benefits, and draws from the long tradition of kettlebell use in Russia. Enjoy our comprehensive guide to 20 beginner kettlebell exercises and advanced kettlebell exercises....
Originally designed as a physical therapy/prehab tool, the Pallof Press has gained popularity in fitness, sports training, and rehabilitation , due to its effectiveness in promoting anti-rotational strength and stability. The Pallof press teaches the athlete or client to resist rotational and lateral forces, which is a crucial functional skill for both performance and injury prevention....
Slam balls are weighted balls usually made of rubber and filled with sand, designed for repeated, high-impact use in fitness routines. Their roots trace back to the evolution of the medicine ball—a piece of training equipment dating to the 19th century, widely used for strength, rehabilitation, and athletic conditioning....
Kettlebells are exceptional tools for core development thanks to their off-center mass and ergonomic handle, allowing dynamic, multi-planar movements that challenge the core in ways traditional weights often cannot. We have prepared an in-depth look at 10 effective kettlebell core exercises, detailing muscles worked and the unique benefits they offer...
