Latest News from Rally Fitness

What Makes A Great Garage Gym?


When you’re putting together a gym in your garage, you don’t need a ton of equipment or bulky machines. With a little organization and forethought, you’ll have everything you need to do the day's workout and enough space to park a Ford Explorer, too.

Here’s a list of basics that allows you to do any workout sequence without needlessly junking up your garage:

  • Barbell
  • Kettlebells (at different weights, depending on your needs)
  • Weight Plates in 5, 10, 25, 35, & 45 lbs.
  • Parallettes
  • Olympic rings
  • Plyometric Box
  • Wall Ball
  • Slam Ball
  • Concept 2 Rower
  • Jump Rope
  • Climbing Rope
  • Yoga Mat

Got your necessities? Great—now all you need is the right setup. The rower and barbell may seem like a challenge, but remember: both of them can be stored vertically. Whether you choose hooks, shelves, or simply leaning them against the back wall, the amount of space they take up is negligible.

Next, you’ll want storage for balls, ropes, and mats to keep them within reach but neatly organized. This is when you can get sly and just turn your plyo box over to make it a convenient equipment bin.

Your kettlebells and weight plates are too heavy duty for a regular storage container, so you’ll want a rack. Rolling racks are great if you just want to stack and go, but make sure there are brakes on the wheels so the entire unit isn’t rolling around your garage (or into you).

July 29, 2014


kettlebell › workout ›

Five Tips for a Correct Kettlebell Snatch


Kettlebell workouts seem pretty straightforward, but as with any exercise — and especially those involving weights or functional movement—technique is extremely important to avoid injury. So how can you perform a kettlebell single arm snatch routine to get fit without getting hurt?

Here are five tips to ensure you’re doing kettlebell exercises the right way (and if you need a visual reference, here’s a great video to check out):

  1. Don’t think of the snatch as a series of big swings. It’s actually four separate, tightly controlled arcs: one from between legs to shoulder, one from shoulder to above the head, then two more of the same arcs back down. Remember: if you’re not in control of your exercise equipment, you’re not in control of the workout.
  2. For the first arc, always make sure to bend your elbow when you have the kettlebell at shoulder height. That way, you can press up into the next arc, giving you a better workout and keeping you from pulling a muscle, too.
  3. For the second arc, the one that goes from shoulder to above the head, straighten out—but never lock—your elbow.
  4. Use a lighter kettlebell than you normally would. Snatches tire muscles out quickly, and relying on the kettlebell’s momentum instead of maintaining good form and proper control could injure your arms, shoulders, or back.
  5. Don’t twist your arm or wrist. It’s tempting to rotate your elbow in when you straighten up to go above your head, but your elbow should stay rotated out, away from your core, and your wrist should remain parallel with the kettlebell grip.
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