Posts in KeysVideoTutorial

Explosive diagonal “woodchop” pattern using one or two heavy sticks/clubs for power, core bracing, and shoulder–hip coordination. Why: trains[…]

Shoulder/scapular stability + external rotation. Hold the hands palms up like carrying pizzas, elbows at 90° and tucked. Why:[…]

Single-leg balance + hip stability; a bridge to the single-leg RDL and better running mechanics. Why: pelvis control, gluteus[…]

A fast, functional clean: lift the sandbag from floor to one shoulder, stand tall, control the descent. Why: total-body[…]

Want better mobility, stronger movement patterns, and reduced risk of injury? Start training your flexibility with intent — and[…]

Sometimes, one cue changes everything. During one of our recent sessions, Blaž Kopic dropped a gem that instantly shifted[…]

Check out our latest video where we demonstrate the Half Deadlift with Sandbag Overhead – a dynamic exercise that[…]

The classic squat is one of those exercises that everyone has heard of — but few truly understand its[…]

Strong and stable upper body muscles are essential for both daily activities and athletic performance. That’s why KEYS is[…]