A Look at the 3 Way Kick

by Matt Schifferle on October 1, 2013

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matt_shifferle1There is nothing like a strong pair of legs.

You can keep your strong core, wide shoulders and massive arms. My experience has taught me that all of the strength and conditioning in the world is practically worthless without a strong set of legs.

But hold the phone, strong muscles alone won’t build strong legs. True strength for the field, court or mountain requires much more than a lot of horsepower in the engine. In order to fully unleash your lower body strength you must also possess the following:

– Balance and control

Strong muscles without balance and control is like putting a massive engine in a car with bald tires and worn out brakes. Either you’ll never use all of that power or you’ll end up crashing. Control ensures you can use all of the power you have and use it in the most effective way.

– Flexibility

For every muscle you contract there is one that must lengthen. When the muscles are tight and resist lengthening you’re literally fighting your own tension. Becoming even a little more flexible ensures that you’ll have less resistance holding you back in everything you do.

– Strength and stamina in supporting muscles

When it comes to leg strength, we tend to focus on the bigger muscles in the legs like the quads, hamstrings, glutes and calves. These are important for sure, but what about some of the smaller and more subtle muscle groups like the ones in the feet and hips? While not the biggest or most powerful lower body muscles, weakness in these smaller muscles can greatly handicap the bigger muscles.

Calisthenics is a very effective way to condition all three of these characteristics. It’s impossible to even attempt moves like lunges and single leg squats without developing balance, flexibility and strength in the supporting muscles.

That being said, it doesn’t hurt to further develop those weak links in the lower body chain. Doing so can make your weakest link so strong that your entire body can reach new levels of performance.

The following video showcases an exercise which is great at developing your balance, flexibility and strength.

This exercise does wonders at unlocking some of the lower body strength that’s been dormant in your lower body. Just running through this routine a few times before each leg workout will leave your legs and hips feeling brand new within a few weeks. It’s also a great cool down afterward to refocus your mind.

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Matt Schifferle a.k.a The Fit Rebel made a switch to calisthenics training 5 years ago in an effort to rehab his weight lifting injuries. Since then he’s been on a personal quest to discover and teach the immense benefits of advanced body weight training.  You can find some of his unique bodyweight training methods at www.RedDeltaProject.com.

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  • I like it, think that’ll make a great addition to the warm-up for my legs workout

  • Brady

    Awful kettlebell technique in the background

  • Oscar Persson

    I’ve always separated my martial art leg work and my strength leg work. Time to change that!

  • Love it. I was a big fan of shadow boxing and bag work back in the day–never did much kicking though. By the looks of it, the one-leg kicking is doing great things for your calves, dude!

  • Evolved Perth

    So simple, but often that’s best! Like!

  • Leor

    Brady, I thought I was the only one who noticed hahahaha

  • Tae Kwon Do gave me the strongest legs I ever had in my life, and easily the best cosmetic results. A Big part of my interest in checking out Convict Conditioning was remembering that. I will try this workout, Matt is awesome.

  • Theres a guy in Machete Kills that does killer TKD. He was the roided up guy in Undisputed 3 also. He’s the Columbian guy in that.

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