Monday Mobility – 5 Wrist Mobility Exercises from the Japanese Martial Arts

It’s Monday, so here’s another instalment of Monday Mobility.

This weeks drills are for the wrists, an area that was of particular interest the last time I ran the Bodyweight Workshop over in Galway.

While on the subject of the Bodyweight Workshop, did you know there are still places left on this Sundays workshop in Dublin? (super smooth pug eh? I’m getting the hang of this internet marketing stuff!)

Anyhow, I digress.

Over in Galway I had some pretty well known local coaches present, who were asking about wrist issues that they come across with their clients, particularly on the push up.

In today’s desk bound population, or even those that train, very often have tightness in the finger flexors, which of course run down the inside of your forearm.
If these are tight, then the chances are having your hand flat on the deck, then putting a large amount of bodyweight into it, as you do with push ups, is going to be pretty uncomfortable.Women Push Ups

So in the Galway we spent a good amount of time discussing the hand and wrist looking as specific mobilisation exercises that can be introduced to a training program in order to free up the wrist and allow for better hand placement and ground contact in the Push Up exercise.

This video clip shows a few of the exercises.

These ones are taken from the Japanese Martial Arts (you may have guessed that from the title….), over the years I’ve trained and been exposed to Goshin Jitsu, various Karate Styles, a couple of Aikido styles and pretty much whatever else was available in whatever part of the world I was residing in.

Here’s the video:

And yes, I know, I look like a baby with no beard!

Now, if you’re interested in attending this weekends BodyWeight Workshop, I have a few places remaining.
We take an in depth look at Joint Mobility, including the drills in this clip. We also look at specific mobilisations to ensure proper performance of the key Bodyweight Exercises.
The day always finishes with Animal and Martial Arts based bodyweight exercises that will strengthen you in ways you didn’t even realise you weak in!

Martial Arts inspired training methods for building genuine strength & power, not just "gym strength"

Martial Arts inspired training methods for building genuine strength & power, not just “gym strength”

Click HERE for booking details.


Dave Hedges

Imagine talking to an Alien……

Well, I’m back and getting into the flow of being back working with clients in the gym rather than playing with the kids on the beach.
Sometimes, the two aren’t that different….

"The Daddy Bear is going to eat you!"

“The Daddy Bear is going to eat you!”

After all, if you spend any time around kids, or remember yourself as a child, think of all the ways in which you used your body.

You’d run, crawl, jump, roll, climb and pretty much whatever else took your fancy. And these are all elements I throw into the training of adults here at WG, while yes, we stick mostly to good solid strength and conditioning practices, but often times we play and try to find the childlike pleasure of simple movement.

And thats most of what we got up to on our holiday with the kids, it was great fun.

And then just this morning after the Bootcamp one of my lads is chatting to me about his weak points and what he feels he needs to work more to improve his Kettlebell Sport performance.

This lad is with me less than a year but has made great progress, which includes having a crack at kettlebell sport, one of the most gruelling sports out there.

He said he needed to work his legs more.

I said that is no surprise, consider your previous five years of training and what you did.

You see he came to me from the “standard” gym, mainstream commercial fitness, where pretty much everything is done seated.

Bench press, seated military press, seated lat pull downs, seated leg extensions, seated leg press…….

And I thought, just imagine you were having a conversation with a being from another planet.

Alien Cartoons
Imagine this being asked you how we humans maintained and improved upon our physical capacity, how we built strength and stamina to keep strong and useful.
Now think about most people’s answer:

“Yeah, I go to this place we call a gym.”

“Oh really, that sounds cool, what do you do there?”

“When I’m there I lie down and work my chest, then I sit on this machine to work my back.”

“Oh, you sit and lie down?”

“erm yeah, and them for my legs,”

“those skinny things you stand on?”

“yeah these things I’m standing on.”

“Are they how you move around, say chasing stuff?”

“What was that? Oh, yeah, these are my natural method of locomotion.
So anyway to make these strong, I sit down on the leg press”

“Sorry, did you just say you sit down to train them, you don’t move about like their natural function indicates?”

Can you imagine the confusion.

You sit down to get fitter and stronger?

Especially our lower body, the very things that are designed to carry us around, we sit down to train them?

If you want to genuinely improve you strength and fitness, to genuinely increase your quality of movement and athletic ability get off your fucking arses and learn something from the kids.

Kids don’t sit still. In fact keeping them sat at all is a challenge (at least with my two, and I wasn’t much different!)

In August I’ll be running the bodyweight training course, which looks at real movement. We look at how to regain lost movement patterns, such as the squat and hip hinge.
We talk about using bodyweight to develop the strength and agility that is your birthright.

We also look at more playful movements from the animal world, the kind of things we did as kids without a second thought.

I’ll be posting dates and location by the end of the week, keep an eye out here for it.


Dave Hedges


Good Reads, Rapid Response, Armour of War and Falling Asleep in a Toy Box

Well, how was your weekend?

For my house, it was chaotic as Son no 2 celebrated his second birthday, so we had a house filled with kids and family. It was more exhausting than any of the workouts and training programs I set you lot to do!

Tactical Water Pistol Training with the boys in preparation for the ensuing birthday celebrations

Tactical Water Pistol Training with the boys in preparation for the ensuing birthday celebrations

Even the special birthday set we did in the Saturday Kettlebell class in his honour.
You’ll need one kettle and an interval timer. Set the timer to go off every 2mins continually and do the following:

1: Burning four x 2min
2: Full arm plank x 2 min
3: Around the body x 2min each direction
4: Figure 8’s x 2min
5: Press x 2min left
6: press x 2min right
7: Bodyweight Squat x 2min
8: Static bridge hold x 2min
9: bent over row x 2min left
10: bent over row x 2 min right
11: Lunge x 2min right
12: Lunge x 2min left
13: swings x 2min left
14: swing x 2min right

Do the whole thing continuously with no breaks.


Good Reads For the Week

Now to make up for my lack of anything informative to write about today, I’m going to share someone elses work.
There’s a strength coach I regularly steal ideas from, the latest of which was the Skater Squat Iso Hold my regulars have been having fun with this week:

It’s as fun as it looks!
But it’s great for the knee stability.

Ben also writes a (fairly) regular feature where he collects a shed load of the best articles from the best coaches and collated them into a single list called “Good Reads for the Week”
This latest edition is especially good because I’m on the list, click on the image below and his page will open in a new tab:

Click Image to open the site

Click Image to open the site

Rapid Response

This Sunday will see the Rapid Response 1 day Knife Defence Skills workshop being run.
It’s a full day of fluff free, BS free, no nonsense information that is tried and tested effective. There are still a few places available on the day, simply get in touch to book. More info can be found HERE

The next time I’ll be running this will be in Tramore on July 27th, details to follow.

Bodyweight Training

You all know I love me some bodyweight training, I’ve written plenty about it in the past. Well, there’s a guy named Tom Furman, he is also a big fan of the method. I just read an eBook of his titled “Armour of War, Augmented Bodyweight Training and the Art of Minimalism”

My verdict on the book?

Get it.

Click on the image for more info

A no nonsense resource

A no nonsense resource

And that’s me done, I have to go, the Missus just told me Son no 2 is asleep in the toy box and I have to try and get him into his bed…..


Dave Hedges

Your Excuses are Invalid and How to Achieve Your Goals


“Glory is fleeting, mediocrity lasts forever”
– The Rasta Jesus

I asked on Facebook the other day “what exercise to see being butchered the most?”
And the answers are coming in thick and fast, here are the most common so far:

  • Plank
  • Push Up
  • Squat
  • Deadlifts
  • Pull Ups
  • Cleans

Also getting a few people mention the Lunge and even the Punch!

So I guess I’ve a busy few days putting together some video footage for you.
I’ll get a few tutorials done covering the above list, much in the same vein as the tutorials I previously recorded covering the kettlebell lifts.

So that’s what’s coming up.

Today though I want to talk about getting your head right.

Everything say,everything you do, everything you’ve ever achieved and everything you are today and everything you’re going to be. It all starts and ends in your head.

And that means you need to gain control of your head.

There are a multitude of blogs and websites talking a vast amount of crap about self help, positive thinking, meditation, visualisation etcetera, etcetera.

Most of these sites are run my hyped up ego’s bent on emptying your wallet.

So here’s the Dave Hedges version.

Free of charge.

Workout what you want.
Workout why you want it.
Workout how you’ll get it.

End of.

Right now, I have a list of people working towards a list of training goals.
I’ve 8 guys on the Kettleheads GS Team working towards a Kettlebell competition.
I’ve a lad on the final approach to an Ironman triathlon.
I’ve a girl who desperately wants to get back to triathlon following injury.

And I’ve got Seb.

And because of Seb, all your excuses are invalid.

Seb managed to mess up his knee about badly as is possible and still be able to call it a knee.
As soon as he was somewhat mobile again, he asked me if he could come back training.
Seb is a BJJ player, last year he won a bronze medal in his category at the European championships. I look after is Strength & Conditioning needs.
When he asked to come in, I said yes.

We had a think and got him working. Mostly Pull Ups and Dip, with some pilates core work and seated battling ropes.
This went on, three days per week for a few months. After the first few days, I could see the changes in his personality, the damaged and depressed Seb was fading away in the face of this physical onslaught. The old Seb, the athlete, started to come back.

A while later he got rid of one crutch.

Then the other.

Then we sent him to our Physio, Andy Watson, who knows knees.

Pretty soon we got rid of the knee brace and upped his training from 3 to 5 days per week.

Seb now runs, he squats, he jumps and he even started skipping.

In January, he will compete again at the European Championships.

And only because he kept his head right.

He chose who to talk to and who to ignore. He knew the physio at the hospital wasn’t up to the job so he asked for my input. I sent him to Andy, who’s a no BS kind of guy.

Seb kept coming training, even though he was limited in what he could do. He threw his entire focus into what he COULD do not wallowing in what he couldn’t do.

He hung around the gym longer than needed, just so he could be around motivated people. Turned out, his presence and persistence is a huge motivating factor for the rest of my crew, they know their excuses are invalid when he’s around.

Seb took the time to get his head right. He found the people that would keep his head right. He did, and still does the work to ensure his head stays right.

This is why his injuries are making such good progress.

This is Seb a few weeks ago, remember only a few weeks previously he was wearing a massive knee brace, and before that was on crutches:

So what can we take from this story?

How about the following:

  • If you want something bad enough, you’ll find the motivation to get on with it. Seb said from the word go, that he wanted to be in the European champs, this is when he couldn’t even walk yet. This thought is what kept him working.
  • Surround yourself with people who will support you.
  • Set small goals and tick them off along the way.
    Seb went from two crutches, to one to none. He now doesn;t even wear the brace. Then we got him walking right and are working on regaining full ROM in the squat. Each is a step towards the greater goal.
  • Consistency is key.
    There will always be days where you don’t want to, but that doesn’t mean you shouldn’t. Sometimes you just have to get on with it.
    This is where all the positive thinking bull shit falls down, you don’t have to be happy about doing your work, just remember what it is your working towards and dig your heels in and go for it.

Anything is possible.

Are you willing to work for it?


Dave Hedges

Spice Up Your Push Up Training

Women Push UpsPush ups have been a hot topic the last few weeks at Wild Geese. Several of my guys took on a “Hundred push up challenge” they found online, more on that in a moment.

Before we get to that, One of my lads was working with push ups and asked me to put up a few variations for him, always happy to oblige I gave him 10 including the standard push up.

He was kind enough to video this very quick demonstration:

Now back to the Push up challenge.
The program the guys downloaded looked unrealistic to me, but they’re a tough lot and had a crack at it anyhow. Most got stuck pretty quick and all progress stalled.
So here’s the method I’ve given then as an alternative:

Train five days per week using the undulating method.
Essentially it goes like this:
Monday – warm up and knock out a max set. We’ll call this 100%
Tuesday – 60%
Wednesday – 80%
Thursday – 70%
Friday – 95%
Next Monday go for a new maximum.

The percentages are variable, what is important is that you go all out on the Monday and vary the intensity over the rest of the week.

Have a play and see how you get on.

Dave Hedges

Bullet Proofing the Body with Bodyweight & Kettlebell Lifts

In the midst of all the excitement talking about the launch of my Kettlebell Instructor Cert, I’ve almost forgotten to promote the workshop I’ll be teaching down at Dolan Fitness in Tullamore in a little over a week.

On June 2nd, I’ll be at Kieran’s gym teaching what we’ve titled “Creating the Complete Athlete with Bodyweight and Kettlebell Training”

That’s a pretty fancy title.

But it actually reflects the training that is most often overlooked by many in the strength and conditioning world.

An athlete needs to be strong, this is an irrefutable fact. And there is no better tool for developing maximal strength than with the barbell. If a training program doesn’t revolve around Squats, Deadlifts, a big Press and an olympic variation, then perhaps you should re-evaluate your training program.

correct swing technique loading the posterior chain and activating the stretch reflex

correct swing technique loading the posterior chain and activating the stretch reflex

But those lifts all one dimensional, they challenge you in a single plane and are all performed standing still.

Get out of the gym and into the real world and it all changes, you become challenged from every conceivable angle, you have to generate force from weird positions for unknown amounts of time and an unknown number of repetitions.
Just how many tackles will you make in that rugby match with how much of a rest in between them?
How many kicks will you throw in the ring?
At what point during that clinch stalemate will you get to explode into a flurry of action to gain the upper hand?

These are all questions an athletic training program needs to be prepared to answer.

This is why my athletes training programs have a heavy emphasis on bodyweight training and kettlebell lifts.

I’m no fan of the phrase “functional training” I believe it’s lost all meaning since it entered the mainstream fitness world. But I do believe that there are few better ways to achieve the ability to develop fitness in a manner that can be applied to your sport than with the use of bodyweight and kettlebells.

Develop power and power endurance with bodyweight training

Develop power and power endurance with explosive bodyweight training

The reasons?

Well, training with your bodyweight requires at the most basic level, a high degree of physical awareness, proprioception, balance and core strength.
Every exercise you do will involve moving a large portion of yourself through space.
You can train motions that require rapid changes in direction, changes in height, locomotive patterns and movements that replicate the force vectors of your sport.

Full body strength and coordination focused around the core

Full body strength and coordination focused around the core

Add a kettle, an implement that is used in repetitive swinging type lifts that utilise the stretch reflex and the elastic nature of the fascial network and you start to bullet proof a body.

Between the two methodologies and a principle based training program, I haven’t found any better way to get my athletes frighteningly strong but with the mobility and endurance to match that strength and the structural integrity to shrug off injury.

Be sure to drop an email either to me on or Kieran on

The day will be practical in nature, so bring some water as well as a notepad, pen and an open mind.

See you there


Dave Hedges



Creating the Complete Athlete with Bodyweight and Kettlebell Training

Well, it seems my last post was a bit of a hit. My views on Womens Fitness seem to have resonated with many of you, so if you shared the article, I thank you.

I do want to reiterate the closing statement, be sure to pass the message on. I know that my regular clients, readers and colleagues all feel the same, but we are in the minority, getting the message out to the majority is a bigger deal.
That’s where people like Linda over at and Rannoch, the man behind the 100 Rep Challenge idea are doing fantastic work, because they are speaking directly to those that need it the most.

Anyhow, back to my usual business.

I have promised one of my lads that I’d do a detailed post about the Squat and Squat technique.
Well, I tried, but my video camera threw a hissy fit and failed to record any of the presentation. So, you’ll just have to wait, I’ll get it done for you I promise!

Half the legs, more than double the challenge!

Half the legs, more than double the challenge!

The alternative would be to come down to Tullamore on June 2nd.

Why Tullamore?

Well, my good mate Kieran who runs Dolan Fitness has asked me to teach a workshop on Kettlebell and Bodyweight Technique. Needless to say, the squat is a big part of both training modalities.

The workshop will also look at:
-Fundamental movement patterns and how to load them
-Core strength, developing and learning to use it
-Power endurance, because getting tired is for other people!
-Mobility drills for freedom of motion and injury prevention
-Breath control for power, recovery and endurance
-Implementing bodyweight and kettlebell drils into a wider training program

Bodyweight and kettlebells, a perfect combination

Bodyweight and kettlebells, a perfect combination

Well, that’s the aim. I have 6 hours to get as much info into the participants as possible, it’ll be a busy day. Make sure if you attend you bring, and use a notepad!

I’ll be showing many of the methods I use on a regular basis with my BJJ and Muay Thai fighters, the Rugby and GAA lads and anyone else who comes in looking to develop their athleticism.
While I do use barbells, we keep them for Squats and Deadlifts, preferring instead to develop movement skills with bodyweight and kettlebell exercises.
Some of our methods are fairly mainstream and will have been seen by most, other things we do tend not to be so common.

Yet they work and we have the results to show for it with lads dominating in their chosen arenas.

I’m chomping at the bit to run this workshop, it’ll be the first time I’ll have run this combined training modality event, usually I run either bodyweight or kettles, this one will bring together the best of both.

So to remind you:

Workshop: Creating the Complete Athlete with Bodyweight and Kettlebell Training

Location: Dolan Fitness, 14 Axis Business Park, Clara Road, Tullamore

Times: 1000 – 1600

Cost: €50pp

To book, drop me a line in the box below, bearing in mind that places are strictly limited:


See you there!


Top 5 Exercises to Become a More Explosive Fighter

This week I’ve been on a bit of a rant about the role of Strength and Conditioning in the Martial Arts.
By the term martial arts I include everything from Boxing to Ba Gua, MMA to RBSD, Kung Fu to Kickboxing and Karate.

I don’t really care what system or style you follow, I do care about how effective you are at putting it into practice. And to get the most out of the arts, regardless of your goal, you need a physical body to back you up.
In  my gym on any given day I may have guys training for the ring or the octagon, others training purely for the Art and others who train because it may one day save theirs or their families lives.
This last one is my favourite  I spent ten years working various nightclub doors in a variety of countries. Now I have two small boys, 5 and 2, who need their Daddy, and god help anyone who threatens them.

Anyhow, before this gets a bit intense…..

Physical training is of vital importance I spoke about this in the last two posts.
Getting stronger in my youth is the only reason I was able to attain my black belt and bring home several trophies.
It’s the reason a former member of the Wild Geese Kickboxing club went from a string of losses to a string of victories.
It’s why a man in his mid 30’s with a list of health and physical ailments was able to fight two professional rules MMA bouts, one of which was against a much younger and more experienced opponent.
It’s the reason why one of our BJJ blue belts could go to the European BJJ championships and come back with a bronze after only a year of training.

Anyhow, you get the idea. Being strong is good.

So what are the top lifts for a fighter?

In my opinion the list is as follows:

      1. Deadlifts
        Without a shadow of a doubt, the deadlift is king when it comes to preparing for combat. You need a powerful hip extension for punching, kicking, throwing and bridging. This brings it. Keep the weight high, but not so high it becomes and extended grind. Multiple sets of 3 reps with a 5 rep max is a good start point.
      2. Kettlebell Swings and even Snatches.
        Much the same action as the deadlift, but now we’re working for reps and building the ability to generate power over and over. These ballistic type exercises activate the stretch reflex and have been attributed to strengthening the elastic fascia in the body. That means you can develop that spring like power that all those wiry old men that seem to be carved out of oak. You just don’t have to get old first!
        Do swings single handed and you’re working the rotation of the core as well, which is no bad thing.
        Use a fairly heavy bell and go for reps or time with these.

        The Kettlebell swing - feel the burn!

        The Kettlebell swing – feel the burn!

      3. One Arm Push Ups
        The king of upper body exercises for fighters.
        Granted the load is limited, it is a bodyweight exercise, but the benefits are great. You gain pressing strength, shoulder and core stability and get to work the same force vector of a punch, the diagonal line from hand to opposite foot.
        As strength increase we can elevate the feet or even work to doing plyometric versions of this already tough exercise.
        Multiple sets of 3-5 reps are best here.
      4. Pull Ups and Chin Ups
        I’m not interested in what grip you use, just do them. A lot.
      5. Clean and Push Press.
        I can’t get enough of this lift, nor can my fighters. This is not an upper exercise, it’s more like an exercise in total body power that is merely expressed in the upper extremities.
        With strikers I tend use a single heavy kettlebell, grapplers tend to get more out of double kettlebell lifts. For comabatives and MMA, mix it up.
        The clean portion of the lift requires the hip snap, same as the swings above, dialing in that posterior chain. The push press comes through the quads, into the back and out through the shoulder and arm.
        Put it all together and it even sounds like a punch!
        Vary the rep range on these, but keep them snappy!

Centre your supplemental training around these five lifts and you’ll find yourself becoming faster, stronger and more powerful than you thought possible.
You’ll also be harder to hurt!

I’ll be in Tullamore at my friend Kieran Dolan’s place, Dolan Fitness where I’ll be teaching all the above techniques and more in our “Kettlebell & Bodyweight training workshop – Developing the All Round Athlete” Workshop  on June 2nd.

The workshop will look at:
-Fundamental movement patterns and how to load them
-Core strength, developing and learning to use it
-Power endurance, because getting tired is for other people!
-Mobility drills for freedom of motion and injury prevention
-Breath control for power, recovery and endurance
-Implementing bodyweight and kettlebell drills into a wider training program

Places are limited so drop me a line to get involved:







Bodyweight Minimum Standards, How Do You Measure Up?

What a weekend!

Saturday just gone I was over in Galway teaching the Bodyweight Workshop.
Sunday I was with Wild Geese Martial Arts founder, Paul Cox where we presented at the Filipino Martial Arts Exchange, then when I got home, the wife and I took a rare night out together at the movies where we saw Mama.
The Missus spent most of the movie clinging onto me with one hand and shielding here eyes with the other hand. Big scaredy cat!


But anyhow, back to the workshops..

Galway was cool.
I’ve run the bodyweight workshop in a few gyms now and always been blown away but the response I got from the attendees. In each workshop, at least half the attendance are instructors and coaches in their own right, and still they leave blown away by the possibilities of training with zero equipment.

Duckwalks - feeling the buuuurn!

Duckwalks – feeling the buuuurn!

Now I’ll admit, we did digress once or twice and grabbed the odd bit of kit to illustrate a point or show how to progress a movement by adding external resistance, but the majority of the work requires nothing more than your body and few feet of floor space.
The best thing is that when I created the workshop I actually wasn’t that confident that the first half would stand up to scrutiny, after all, how long can we talk about a simple Push Up and a Bodyweight Squat?

Well? How long?

An entire hour on each movement is how long. And that’s not even going into mad variations. We take the movement and dissect it, we strip it back to its absolute foundations, look at regressions, common errors and then progressions. The progression we build to are the unilateral versions, the Pistol squat and One Arm Push Up.

What makes the day workshop special is that it seems this level of technical detail in these simple exercises is largely missing, or possibly more accurately, it’s forgotten.
Very few people give these movements their due.

And that is a problem.

Each time I run the course, I have some very experienced gym goers and athletes humbled by these exercises that are considered basic.
Watching a person doing a Push Up or doing a Squat can tell a story. It shows limitations, structural imbalances and body awareness. It gives an idea of how well a person can move athletically.

So here’s a few minimum standards for these bodyweight exercises, see if you can pass them. Remember, quality is key here, I won’t accept half reps, poor quality reps, so neither should you. Accept nothing less than perfection.

And before you go on, no, I’m not perfect, some of these I struggle to meet:

Elbow Plank – Minimum acceptable standard: 2 minutes

Push Up – 50 real reps (25 for women), chest will touch the floor between the hands and the arms will come straight on each and every rep. Keep the spine in neutral throughout, that means no sagging heads or backs. (I rarely do high rep push ups, so don’t know if I can still do this. I’ll check this week..)

Bodyweight Squats – 500 reps, full range ie hamstrings meet the calves on each rep. Keep the feet flat, although 500 Hindu squats is also good.

Wrestlers Bridge – Weight on the forehead, for 1 minute. (This one gets me!)

Single leg bridge – 50 reps per leg, from floor to full hip hyperextension.

Pull Ups – overhand grip for 15 (5 for women) full reps. I give slight rider on these, I don’t expect guys to relax into a dead hang at the bottom, as that messes with my shoulder so I don’t like it as a technique. Keep the shoulders retracted the whole time.

Once you have these, try then the following:

One Arm Push Ups x 10 each hand.
Pistol Squats x 20 each leg

20 of these per leg please.

20 of these per leg please.

Just to reiterate, quality must come before quantity.
Do your bodyweight numbers add up?

Next week I’m up in Crossfit Causeway teaching Kettlebell Technique. That’s going to be a blast!

See you there!



Train to BE Good, not just LOOK Good

Don’t think bodyweight training is cool?

Check this out!

Awesome eh?

Did you notice the meatheads in the background? Did you see them looking on with bemusement?
I’ve actually had that happen to me when I’ve trained in a commercial gym.

It always amuses me that being able to move our own bodies with control, power and coordination causes such confusion. After all isn’t this the point of training in the first place?

Yet almost everyone goes to the gym and remains as stationary as possible for their training, we even have chairs to sit in for shoulder presses!
There’s even machines to sit on so we can train our legs. Think about that for a moment.

A machine designed to help you move as little as possible

A machine designed to help you move as little as possible

To get the very muscles that propel us over great distances or at great speed, we sit down. Where’s the logic?

Most are training just to look good standing still.

But we don’t live life standing still. We don’t interact with others standing still. We don’t fight standing still. We don’t kick a field goal standing still.

All these things require us to move our body though space.
They require coordination, not just of our limbs, but of our mind and body, of our central nervous system and of each muscle fibre firing at the right time in the right sequence.

Now we’re not talking about specific athletic skills, no boxer ever got good at throwing a punch without throwing thousands of punches.
We are talking about general physical ability or athleticism.

I have worked with many “gym bunny” athletes. Guys who do the whole stationary training thing. Guys who have bulging muscles that look the business but just don’t deliver when it counts.
After a few weeks of bodyweight based training, they ALWAYS report improvements in their athletic prowess. They move better, more fluidly, quicker and with less joint stress.

I’m not saying we don’t let then use weights, of course we do. But when we have them lift, they do so on their feet. We reinforce the lessons learned with bodyweight training by loading those same movements.
We increase the load by adding external resistance in the form of Kettlebells or Barbells, especially for lower body and total body strength. But for upper body strength I mostly change the leverage or the intensity of a bodyweight drill.

A push up can become a plyometric push up or better yet a one arm push up.
In my opinion, unless the athlete requires additional mass, the one arm push up is the absolute best upper body training drill.
Combine that with pull ups and there’s little else needed to build a powerful torso that will deliver in under any circumstance.

Here’s some footage from my Bodyweight Training Workshop detailing how we progress an athlete into the One Arm Push Up:

I’m running this workshop next over in Galway Kettlebells on Feb 23rd.
The day is dedicated to the mastery of bodyweight fundamentals and their progressions into ore advanced exercises. We also finish the day with Animal and Martial Arts based moves, some of which are featured in the showcase clip at the start of this post.

If you need to revitalise your training, improve athleticism, develop agility and move with the ease and grace of a professional fighter, drop me a line as places are limited.
For details on the workshop CLICK HERE