Onnit Academy

Onnit Academy

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What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
What an incredible educational experience spending the weekend with these guys at Onnit Gym Austin Onnit Academy in Austin! and .swoledier are extremely knowledgeable in strength, conditioning, mobility, mechanics, movement, and functional fitness. They are very gifted in the art of teaching that knowledge to others and we truly enjoyed learning from them this weekend. We look forward to using that knowledge to make Girl Crush Fitness better every day! 🔔💪💖☠️
ICYMI - the first Art of Breath Seminars for 2020 are live.

January - Marietta GA Art of Breath Clinic (Jan 11) @ CrossFit 11:24 - Catch PSE founder Brian MacKenzie at this one!
February - Austin TX Art of Breath Clinic (Feb 15) @ Onnit Academy
March - New York NY Art of Breath Clinic (Mar 7) @ NEOU

More dates coming very soon.

All details via http://bit.ly/artofbreath
It's coming!⁠

🖤 Black Friday 🖤⁠

Between Friday Nov 29 and Monday Dec 2 we're taking 20% off the first Art of Breath Seminars for 2020⁠

Jan 11 - Marietta, GA @ CrossFit 11:24
Feb 15 - Austin, TX @ Onnit Academy
Mar 7 - New York, NY @ NEOU

The Art of Breath - bridging the gap between health and performance.⁠

All details ⬇⬇⬇⁣⁠
http://bit.ly/artofbreathseminar
Announcing the first Art of Breath Seminars for 2020!

Jan 11 - Marietta, GA @ CrossFit 11:24
Feb 15 - Austin, TX @ Onnit Academy
Mar 7 - New York, NY @ NEOU

The Art of Breath - bridging the gap between health and performance.

⬇⬇⬇⁣⁠
All details via http://bit.ly/artofbreathseminar
Strike down your enemies or survive the zombie apocalypse, you choose!

The decapitator! I love this drill ever since I saw the guys at the Onnit Academy do this off their Instagram.

An excellent exercise for power generation but developing dynamic stability too.

This challenges a lot in a seemingly simple looking movement.

My suggestion is to start light, sow the movement down and learn to control the path of the mace as well as your hand positioning along the handle.

The movement can also be done without the lunge aspect but I love changing base of support throughout movement so I couldn’t help but keep it in there

Information and resources on how to implement Onnit's Total Human Optimization philosophy.

09/12/2019

Bench Press With Your... Back?⠀
•••⁠
The great powerlifters understand this concept well. A bench press is not just about the chest and shoulders. A major mover of the weight are your big back muscles. They provide drive, while creating stability to protect the shoulders.⠀
•••⁠
While serious powerlifters are cognizant of this, due to lifting weights that would destroy chest and shoulder function if not more holistically integrated with the back, many of us run into issues much earlier in the process. And it's often a lack of awareness. Doing better to improve upon this will do wonders for progressing, and pain free.⠀
•••⁠
The Bridge Press can help build understanding of activating the posterior chain while pressing. The tendency when bench pressing is to round or protract the shoulders (disengaging those back muscles). Doing that in a bridge however, becomes difficult to keep the hips up. This acts as a visual and kinesthetic feedback tool of that inefficiency.⠀
•••⁠
Follow the cues for a strong Bridge Press. Laying on your back:⠀
- Keep feet hip width apart, draw them to your butt, feet flat⠀
- Pull shoulders away from the ears as you prouden your chest.⠀
- Take the tool you are using (barbell, kettlebells, steel mace, etc) in hand, setting your elbows at a 45 deg angle to your body⠀
- Basing across the back of your shoulders, lift your hips skyward as you pull back through feet, drive knees forward slightly ⠀
- Don't over extend. Think one continuous line from shoulders to knees⠀
- Press, followed by pulling weight back into starting position (without dropping hips!)⠀
•••⁠⠀
After that, test a more traditional bench press, keeping in mind the engagement and activation of that posterior chain (setting up similarly to the cues above, without going into a bridge). See what kind of difference it makes!⠀
•••⁠
Model: Tyler Gerds, Onnit Certified Trainer, ⠀
•••⁠
We're moving! Onnit Fitness Education content from Onnit Academy will continue coming at you, only now over . If you haven't already, give us a follow there. We look forward to bringing you ongoing value to support your journey towards Total Human Optimization!

08/26/2019

The Kettlebell Swing is a great exercise for the development of strength, power and conditioning. When done well, it's also an incredible movement for building strong hinge mechanics that support a strong posterior chain which protects your back through lifting movements.⁠
•••⁠⠀
Part of the challenge in accessing those benefits is actually doing it well.⁠
•••⁠⠀
Because the movement is dynamic, with a weight moving through a pendulum arc that we need to sync up with through both the drive and receiving phases, it requires a degree of timing and sequencing that can be tricky to find for many people.⁠
•••⁠⠀
A very easy step to help people do that is give them the ability to control the speed at which they move, as well as stopping at any position that may need to be shored up along the way.⁠
•••⁠⠀
That's where the Kettlebell Chest Swing we teach comes in very handy. As you'll see in the video, you can change the speed being worked at, which helps you learn the timing of the kettlebells travel from one end to the other and sequencing of your joint angles through the hinge pattern (without having to think about chasing it if you are not quite in rhythm).⁠
•••⁠⠀
It also reinforces strong mechanics for a hinge movement, requiring the activation of the back muscles and engagement of the scapula throughout, which is often where structural breakdown occurs.⁠
•••⁠⠀
Which in turn contributes to the frequency of back injuries or pain many of us experience when bending over.⁠
•••⁠⠀
Give it a try! And don't think because the kettlebell itself isn't swinging, it won't be as challenging. If anything, I can be far more... but for all the right reasons.⁠
•••⁠⠀
🎥:
Model: Juan Leija, Onnit Gym Manager,
•••⁠⠀

08/23/2019

Community Guest Post!!
•••
As we look at the “Hinge”, here is some great tips on perfecting the Steel Club Swing from Onnit Academy Certified Trainer Scott Sonderman, .
•••
⚔️Mastered the Unilateral Club Swing?⚔️
~~~
Here are some progressions to the Steel Club swing adding the challenge of single leg balance and power generation through one leg. These progressions are useful for learning how to drive through each leg equally and improve your adductor, glute, and spinal stabilizer usage throughout the hinge.
~~~
Why is this important? 🤷‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No matter what your activity, sport, or preferred lifting method; we all have asymmetries. One common asymmetry is to have one leg more dominant than the other. We will subconsciously favor that leg when squatting, hinging, jumping, balancing, etc. These progressions help to improve your ability to push through each leg individually and decrease the difference between your left and rights side creating a more powerful performance for anything you do.💪🏻
~~~
🚨🚨If you struggle with keeping your hips even , remember to push your weight bearing hip back during the hinge (not your step back hip). To get a feel for this you can stand ~8inches from a wall and make sure your weight bearing hip touches the wall at the same time as your staggered leg. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I also like to use a pvc pipe across the middle of the shoulder blades as something to push back into with the shoulders to keep good posture during the hinge. ⠀
~~~
Progressions:⠀
1. Staggered Stance Swing⠀
2. Deadstop Step Back Swing⠀
3. Continuous Step Back Swing⠀
I find it easier to keep the club on the side of the stationary leg at first. Once you master that you can move the club to the step back leg side just make sure to control your hips.
•••

Timeline photos 08/21/2019

I Lift Things Up and Put Them Down⁠
•••⁠⠀
Arguably one of the most frequent movement patterns we use is the Hinge. The act of hinging, or folding, at the hips is used primarily to get ourselves down to a lower elevation, get up to standing or (as was poked fun at some years ago) "lift things up and put them down".
•••⁠⠀
It seems an overly simplistic movement pattern to spend too much time looking at. We all do it. All the time. Yet the rate at which people 'throw their back out', moving through this very pattern, is still high. It's not that poor form through hinging is the only reason for that, but it's certainly a major contributing factor.⁠
•••⁠⠀
And it's not just "bend your knees when picking up an object".
•••⁠⠀
To hinge more optimally calls for greater harmony between support for the spine, pelvic control for better hip engagement, access to hamstring/glute activation and lateral line stability. When these small but significant components are all working together better, it allows us to move through life in this fashion, with confidence, free of pain and over and over as often as we need.
•••⁠⠀
Why limit ourselves to the short term "gain" of just muscling through? When we can set a foundation for gains that empower for a lifetime (... while still amplifying the gainZ we may be looking for in the short term 🤜🏼😎). ⁠⠀
•••⁠⁠⠀

•••⁠

08/12/2019

How Low Can You Go?⠀
•••⠀
Often the performance metric that takes highest priority in assessing our squat. How low can you go? The lower it is, the more it is considered a success.⠀
•••⠀
But if we have current limitations structurally (bound up hips, tight hamstrings, tight inner thigh, limited ankle range or stability, etc), then we start adjusting our form to get lower. Unfortunately, many adjustments are not ideal for long term health of our joints and soft tissues. ⠀
•••⠀
These adjustments also tends to keep what we should be working on, to improve our ability to execute full range of motion squats with great form, from our conscious field of view. Instead of squatting better, most of us are attached to squatting lower. ⠀
•••⠀
One component that gets adjusted (but tends to be a source of contention) is how wide our foot placement and toe angle is. Which way is right is usually connected to what allows the one arguing for it to squat lower. The reality is, it's not that wider or narrower is better. It depends on the context. What are you doing that might change the stance you take to squat more optimally? And do you have access to it? ⠀
•••⠀
Here are 3 different types of a Bodyweight Squat: narrow stance w/ toes forward, wider stance w/ toes at 45 degrees out and finally a modified sumo w/ toes at approx. 75 degrees out.⠀
•••⠀
Try all 3! Don't worry about how low you get. Rather how low can you go with similar form to what you see in the video (knees always tracking toes).⠀
•••⠀
Take stock: where are you tight, what feels easy, what feels limited, what feels successful? This self-assessment of what you have access to expands your awareness, of what squat you can call on when needed, and what squat you have to work on to improve.⠀
•••⠀
The more performance metrics you can use on the path to success, the more you expand the range of healthy movement available to you. All of which promotes greater health and quality performance long term.⠀
••• ⠀
🎥: Zaid Patel Photography
Model: Christopher Maranon, Onnit Academy Communication Coordinator
•••⠀

08/08/2019

DON'T Stay Straight⁠⠀
•••⁠⠀
In the Squat, there is much emphasis on minimizing rotation of structure (twisting in the torso, tipping over at the hips too far, knee buckling in, ankles collapsing, etc). This initial starting point is important. If it cannot be done it is a sign of lacking strength and control over joint alignment and effectively distributing force throughout the body. Which can be a recipe for weakness and injury.⁠⠀
•••⁠⠀
So it's safe to say, being asked to go into extensive rotation and not come out of it can seem odd. But maintaining effective alignment and distribution of force holds true whether we are straight on or indeed find ourselves rotated. Yet going into rotation (purposefully and safely) can help identify current weaknesses that other wise wouldn't be so apparent.⁠⠀
•••⁠⠀
Here we use the Steel Club Angled Squat to explore this. Starting straight on, the offset load of the club on one shoulder will challenge rotations that might want to adjust for the odd load. Then gradually, by rotating through the torso, the steel club angles out. The goal is to squat maintaining the direction of twist in the upper body, while the legs stay oriented straight ahead. ⁠⠀
•••⁠⠀
Like a rubber band that's been twisted, all your body wants to do is "unwind". The greater the degree of rotation, the more challenging it is, calling on stability and strength to maintain 2 particular positions in contrast to each other. Thereby controling the alignment of your structure and distributing the force effectively across your body, under one of the many various positions we can find ourselves in when squatting. Whether in the gym or in life. ⁠⠀
•••⁠⠀
Try it! What observations did you discover about yourself?⁠⠀
•••⁠⠀
🎥:
Model: Tory Hale, Onnit Academy Certified Trainer,
•••⁠⠀
Squat ⁠⠀

Photos from Onnit Academy's post 08/30/2018

To witness growth is a joy.
To witness expression is a gift.
To witness contribution is an inspiration filled blessing.

We have witnessed all 3 in supporting the development and growth of this dynamic group of individuals as they journeyed to find their voice, their focus, their power, their message, and doing so in service to others.

They have contributed immense value to the Onnit Academy and this community at large. Honored and grateful that they share such passion, generosity, enthusiasm, discipline and strength with us all.

Be sure to check out more of what they each offer to the world at large:
Jackie Gonzalez

Sam Pogue

Erin Furry

Cristian Plascencia

Nikita Fear

Eric Leija
swoledier
Johanna Eckardt

Grant Weeditz


Timeline photos 08/27/2018

Like the silverback that watches over the welfare of his troop, Juan Leija exemplifies the strength you gain when standing for what serves the greater good of all. His patience, fortitude and compassion fills you with the confidence to know when you face the challenge of going after your deepest goals, you do not do so alone.

A creator of supported outcomes in all he does, he has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that he shares his motivation, thoughtfulness and passion with us all.

Be sure to check out more of what he offers through his passion for Fitness & Community:


Timeline photos 08/24/2018

Like the building wave that crashes powerfully on the shore, Marcus Martinez shows the balance you can own of fluid expression with dynamic strength. His exuberance, imagination and confidence can’t help but make you want to express the same as you seek out the impactful potential within.

An encourager of possibility in all he does, he has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that he shares his joy, passion and vision with us all.

Be sure to check out more of what he offers through his Kettlebell & Flow Training/Education:


Timeline photos 08/23/2018

Like the first ray of light as the sun crests the horizon, April Buchwald shines a spotlight on your emerging self, as you awaken to new perspectives. Her grace, honesty and purposefulness open a door of acceptance for where you are, so you can transcend preconceived limitations to unleash the true strength within.

An illuminator of potential in all she does, she has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that she shares her creativity, discipline, and fortitude with us all.

Be sure to check out more of what she offers through her Suspension & Well-Being Training/Classes:


Timeline photos 08/23/2018

Like the intense heat of a cleansing fire, Erik “Esik” Melland provides a flame by which unnecessary excess can be released, and a forging begin. His vision, passion, and ideals motivate you to dig deeper than you have before to draw out, the fighting spirit of a warrior’s heart in your journey to ascend.

A confluence of creation in all he does, he has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that he shares his creativity, discipline, and fortitude with us all.

Be sure to check out more of what he offers through his Body & Mind Training/Education:



Timeline photos 08/21/2018

Like the rope bridge appearing through the mists, that lets you cross the chasm before you, Sarah Jamieson sheds light on the hope of progress. Her strength, insight and conviction inspires you with the confidence needed to take the steps toward a holistically better functioning version of you.

A source of depth in all she does, she has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that she shares her courage, understanding, authenticity and compassion with us all.

Be sure to check out more of what she offers through her Restorative and Corrective Movement education/services:

Timeline photos 08/20/2018

Like a whirlwind swirling into your presence, Aaron Guyett infuses energy, positivity and irrepressible enthusiasm. Yet simultaneously provides a grounded, systematic laser focus for maximizing the manifestation of your goals.

A force of nature in all he does, he has contributed immense value for the Onnit Academy and this community at large. Honored and grateful that he shares his dedication, commitment, care and drive with us all.

Be sure to check out more of what he offers through his Battle Ropes Education and Leadership Training:


08/18/2018

From

Here's some of my this morning!

The ropes were barely moving by the end of this routine. I went in with no plan other than just to move them. I added twists, shuffles, jumps, and constant movement to some basic moves, then some more sustainable moves that I came up with on the spot.

Every muscle felt challenged, and my heart rate was through the roof. So get out and MOVE today! Do something hard! Do something that challenges you! You will find you are capable of so much, and that doing hard things will make you stronger both physically AND mentally! So, get on it!


***y

08/18/2018

Nothing like hearing the words, "I love you dadda."

Nothing like empowering your young ones to be leaders in every area of their life.

Hannah and I doing a little battle ropes session together here.

I am building an army over here in NorCal. Hannah, Ellie, and Jack is on the way!

I am also empowering leaders of leaders with Battle Ropes Education, Leaders of Leaders, Marine Corps, Equinox, and Onnit Academy.

I challenge you to be a part of something bigger than yourself. Something your willing to serve and sacrifice for.

Master Coach Aaron Guyett




08/18/2018

Showcasing one of my favorite Battle Rope Certified Coaches, Samantha Aguirre, for today's takeover!

"Friday is my most challenging day for me. This is the end of the week test for me...

My quote: " I may not look the fittest, be the quickest ...but I am the strongest I've ever been."

Learning that being the slowest is not a bad thing, just getting it done IS what matters!

Push/pull 176 # w burpee x3
Farmers walk with 100 #
Deadlifts 95 #
X5 😥" -

Master Coach Aaron Guyett




08/10/2018

Low Platform Footwork with Battle Ropes‼️

Putting in worrrkkkkk 💪🏼😤

Tag a friend to try one or two of these today.

Master Coach Aaron Guyett




Movement by and posted originally by

08/08/2018

Marcus here for another Kettlebell Takeover day.

From personal experience teaching classes for years rarely did I get as much positive feedback as when I used intra-set mobility based on the movements we were performing. It gives your client a chance to add some typically much needed mobility while they rest between sets. It makes for an ultra productive session and much more mentally stimulating since you’ll be moving just about the entire time. Awesome work from

Until next post
Marcus Martinez


Master Kettlebell Coach


・・・
Intra-Set Mobility
•••
Just because you’re hitting the weights doesn’t mean you can’t get in your bodyweight mobility exercises! Here at Onnit Gym ATX we believe in prioritizing longevity in order to hit our performance goals. When we take care of our joints and tissues, we can increase our bodies ability to become more durable and resilient!
•••
In the video above, I incorporate my mobility into my workout rather than just standing around while I rest. Although it’s important to get adequate rest while focusing on lifting heavy, adding in a couple mobility drills such as the ones in the video is a great way to make the most of your time at the gym.
•••
Try these out and let me know what you think!
•••

Timeline photos 08/04/2018

One course at a time, the community grows. And we are ever grateful for the opportunity to contribute to one more ‘pebble’, that will continue generating its own ‘ripples’.

Congratulations to the most recent attendees from last week, on completing an epic 2 days of the Onnit Academy Foundations certification!!

A group of people who didn’t simply participate. They contributed: their time, their energy, their intention and supporting each other through it. Thank you all!


Onnit Academy Director of Education


Timeline photos 08/04/2018

Time and time again, the feedback reflected back to us about the courses we teach:
- don’t simply transmit good information, but rather a path to evolve.
- don’t simply say “This is how you should do it!”, but rather “What is the context you are working in? What is the ‘WHY’ behind how you are addressing it!”
- don’t simply make it about the individual, but rather empower the individual as a means to support expanding community (wherever that may be).

Is the Onnit Academy perfect in our attempts to bring the very best we have to offer? Nope. But we strive, with the deepest sincerity and genuine intention through the struggle, as you do. To be something more. To bring something more. To create something more. Truer to the potential we are all capable of.

And we are honored to do so with all of you, together.


Onnit Academy Director of Education


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Location

Address


4401 Freidrich Lane Ste 301
Austin, TX
78744

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