Become a Beast with Kettlebell Gorilla Cleans


Onnit Primal Bells It’s hard to grasp just how strong gorillas are compared to humans. Everyone has heard the estimates that the average gorilla is 6 to 20 times stronger than the average man. Imagine if you were JUST twice as strong as the average guy? Wouldn’t that be awesome? Let’s talk about what “gorilla strength” means in terms of your average workout. Let’s say that a strong adult man can bench 300lbs; 6 times that would be 1,800lbs, and 20 times that would be 6,000lbs! How about the deadlift and squat? An average strong man should be able to deadlift two times his bodyweight, so if you’re 200lbs, you should be deadlifting 400lbs. That means Mr. Gorilla is out-lifting you by a whopping 2,000lbs (2,400lbs lift) to 7,600lbs (8,000lbs lift). On the squat, say the average strongman could lift 1.5 times his bodyweight, so 300lbs (again for a 200lb man); the gorilla could outlift you by 1,500lbs to 5,700lbs! Now, this is a wild oversimplification of measuring the strength of humans versus gorillas, but you get the point… those things are f#@$ing strong! While it’s probably not possible to gain that kind of strength without an exo-suit or insane genetic engineering, it IS possible to swing one of those jerks’ heads around like YOU’RE the beast. It’s called the Gorilla Clean, and it involves an alternating kettlebell clean movement with two 32kg (70lb) Gorilla Primal Bells. It might not be the same as lifting 2,000lbs plus, but it will test your strength like nothing else can and have you feeling like a beast before, during, and after your workout.

How to do the Kettlebell Gorilla Clean Exercise

Step 1 – The Starting Position

  GorillaCleanSTEP1 The Gorilla Clean involves alternating two 32kg Primal Bells into the rack position. What makes it difficult is that you’ll need to time it perfectly to catch the kettlebell in the rack position while simultaneously locking your arm at the bottom and absorbing the impact with your legs. To make this transition happen smoothly, starting off correctly is essential. Rack the kettlebell up on one side, leaving the second kettlebell on the ground in between your feet. Remember that a proper rack position involves resting the kettlebell in the nook of your elbow, keeping your wrist straight; your forearm should be bent towards your centerline. Perform a kettlebell Front Squat with your free arm straight, pointing directly towards the ground with your palm out. At the bottom of the squat, find the kettlebell, firmly grasp the handle and stand up.

Step 2 – The Transfer

GorillaCleanSTEP2 Timing the transfer of the Gorilla Clean is the most difficult part of the movement. To start, do a very short range squat while keeping your body as vertical as possible. From here, quickly stand straight up while dropping the kettlebell in the rack position towards the ground. At the same time, perform a Dead Hang Clean with the opposite arm. If done correctly, both kettlebells should be even with each other directly in front of you for a brief instant.

Step 3 – The Catch

GorillaCleanSTEP3 The kettlebell that was hanging in front of you should be flying into the rack position, while the kettlebell that was in the rack position should be dropping towards the ground. While this is happening, you should be dropping your hips slightly to gently “catch” the kettlebells in the flipped starting position simultaneously. As soon as the kettlebells land, go back to Step 1 and repeat on the opposite side. Real badasses can perform the Gorilla Clean movement using two, 32kg Primal Bells for 20 reps without stopping for rest. Perfect your form, then see if you could do it! If you’d like to see this movement in action, check it out at Check out Onnit Academy for more Kettlebell Exercises. If want the Primal Bell, click the banner below: Onnit Primal Bells AUTHOR: Mark de Grasse AUTHOR BIO: Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. He is also the founder and editor of My Mad Methods Magazine, a publication dedicated to unconventional training methods since 2010. With a primary goal of bringing the greatest amount of people to an optimal “functional” standard, Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact. He is the editor, graphic designer, writer, and photographer of the publication. AUTHOR LINKS: –       Personal URL: –       Company URL: –       Facebook: –       Twitter: –       Instagram:

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Trailer: Funk Roberts Spartan Training System 10 Week Fat Loss Program

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INTRODUCTION TO THE FOAM ROLLER A foam roller is simply a cylindrical piece of hard-celled foam. Basically, you just use your own body weight to sandwich the roller between the body’s soft tissue and the floor. The Foam is used to stretch areas that are hard to stretch and massage.   SPARTACUS FOAM ROLLER ROUTINE #1 Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release. SPARTACUS FOAM ROLLER WORKOUT 2 Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release.   (The goal is to roll over the specific tight muscle and with hold the position or slightly roll over the tight muscle. Like Stretching, foam rolling is NOT supposed to be painful, so ease up on the amount of pressure if it begins to get to painful. You may need a few rounds on a really tight muscle) SPARTACUS FOAM ROLLER EXERCISE LIET 1. Glutes 2:41 2. Hamstrings Both 2:54 Left 3:05 3. Hamstring Right 3:13 4. Calves Both 3:28 Calf Left 3:41 5. Calf Right 3:48 6. Hip Abductor-IT Band Right 3:54 7. Hip Abductor-IT Band Left 4:07 8. Lats Right 4:20 9. Lats Left 4:31 10. Lower Back 4:39 SPARTACUS FOAM ROLLER WORKOUT 2 1. Glutes/Hip Rotators – 2. Hip Adductor Left 3. Hip adductor Right 4. Middle Back 5. Upper Back 6. Neck 7. Triceps Left 8. Triceps Right 9. Shoulder Blades Left 10. Shoulder Blades Right The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. This is called myofascial release. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Your body weight provides all the pressure that you need to roll out pain, stiffness and even adhesions, or areas where connective tissue adheres to the bones. The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make the myofascia system. Foam rolling can provide great benefit both before and after a workout. Whether you are getting ready to perform a Spartacus Workout or stretching routine it very important that you take the time to foam roll before you do that. So always foam roll before you stretch. Rolling after a workout may help speed up the recovery process so the next time you work out you feel fresh and ready to go. WHY I CHOSE THE FOAM ROLLER FOR THE SW2 (SPARTACUS WORKOUT 2.0) PROGRAM -OFFICIAL LAUNCH JUNE 2012 I know that the workouts are tough and can often course stiffness in the muscles, especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few months back and live by this inexpensive piece of equipment. It was only natural for me to include it in the SW2 program along with a couple of massage routines to help you loosen up the fascial. BENEFITS • Inexpensive – $30 compared to the big bucks of a massage therapist • Done consistently foam rolling or self myofascial release will help you or the athletes you coach perform better for longer periods of time • The techniques are simple SHOPPING SUGGESTIONS My suggestion is to go with a high density foam roller or an EVA foam roller as they are known as the best in the market. With the cell foam, it is capable of handling weight and frequent use. Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller will go for between $25-50 depending on what country you live in. TYPES OF FOAM ROLLERS 1. Low Density – this foam is low density and is softer; you can find this in white color but you should be aware that it will not last for a long time; this is ideal for starters 2. EVA foam – this is better than the bio-foam because it can provide you with greater pressure 3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or fitness centers; high density small beads are molded to form this cylindrical roller 4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch; this can provide you with the firmer feel that you love WHERE TO BUY YOUR FOAM ROLLER Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only)



Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete. Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent. As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions. As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight. So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them. Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS) MMA SANDBAG WORKOUT FOR STRIKERS MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS MMA SANDBAG WORKOUT FOR WRESTLERS Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag. Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well. Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side. The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag. Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs. Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program. Funk Roberts Workout Instructions for all Sandbag Workouts 10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. GET YOUR FUNK GYMBOSS TIMER: CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK – Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag MMA SANDBAG WORKOUT FOR STRIKERS 1. Sandbag Shoveling 3:21 2. Squat Thrusts to Sandbag Cleans 3:34 3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53 4. Side to Side Plyo Kettlebell Push Ups 4:09 5. Sandbag Rotational High Pull 4:20 6. Side Plank and KB Press Left 4:35 7. Side Plank and KB Press – Right 4:46 8. Sandbag Bent Over Rows 4:52 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59 10. Sandbag Russian Twist 5:13 SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS Funk is using a 40lbs Ultimate Sandbag for Strength 1. Sandbag Thrusters — Regular Stance 2:46 2. Squat Thrust to Clean 3:02 3. Plank Builds with Lateral Sandbag Slide 3:24 4. Sandbag High Pulls 3:40 5. Sandbag Abs Chops 3:51 6. Bear Hug Squats 4:02 7. Single Arm Push Up Grip Row Right 4:11 8. Single Arm Push Up Grip Row Left 4:18 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27 10. Side to Side Plyo Kettlebell Push Ups 4:42 MMA SANDBAG WORKOUT FOR WRESTLERS 2:09 1. Squat Thrusts to Overhead Chop 2:20 2. Side to Side Plyo Kettlebell Push Ups 2:45 3. Sandbag High Pulls 2:56 4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12 5. Sandbag Abs Chops 3:28 6. Plank Builds with Lateral Sandbag Slide 3:41 7. Bear Hug Squat Jumps 3:55 8. Side Plank and KB Press Left 4:08 9. Side Plank and KB Press – Right 4:17 10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate   AFFILIATE DISCLAIMER: In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind.