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Omar Muwafi | Physiotherapy Student & Movement Enthusiast

@moofismovement

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starting something new here

the Kettlebell Series: breaking down kettlebell moves one at a time. what they are, what they actually train, how not to mess them up.

full disclosure: I’m still learning a lot of this myself, just sharing what I pick up along the way.

if you’ve ever picked up a kettlebell and felt lost, this is for you.

Credit to @maximilianmoves for the clip in the video. by @moofismovement

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a month ago

Different feeling. by @moofismovement

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a day ago

Suitcase carries are one of the simplest, most functional exercises you can do:

💪 Grip strength: your hands and forearms work the whole time
🧱 Core stability: a weight on one side forces your trunk to resist tipping over
🧍 Posture: you have to stay tall instead of collapsing under the load
🔥 Full-body work: shoulders, upper back, glutes, and legs all stay switched on
🛒 Real-life strength: groceries, luggage, kids, etc. don’t be that person that can’t perform when life needs you to…

Humans evolved to carry things, and it shows in our anatomy. So grab something heavy and walk.

MOVE LIKE A HUMAN AGAIN. by @moofismovement

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5 days ago

Day 4 muscle ups

Still trying to get the 6th rep

#calisthenics #functionaltraining #naturalmovement #muscleup by @moofismovement

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6 days ago

If low back pain has been slowing you down, it’s time to rebuild from the ground up.

Here is a quick, under-one-minute breakdown of the exercises I used to target stiffness, build core resilience, and get things moving smoothly again.

Consistency beats intensity every single time. Try incorporating these into your routine and notice how your spine responds.

Want the full, step-by-step breakdown? I put together a free companion PDF detailing sets, reps, and cues to guide you through this exact rehab plan. Comment “BACK” below and I’ll send it straight to your DMs!

Disclaimer: This is for educational purposes and doesn’t replace professional medical advice. by @moofismovement

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10 days ago

If you don’t have much time, this one is for you. 20 minutes, 3 times a week, can change your life.

This is a tough one. I used a 16kg kettlebell and BARELY made it through.
This workout will target every single muscle in your body, and take care of your cardio, conditioning, strength, endurance, and more.

Trust me, it’s much harder than it looks, try it out and let me know how it goes.

MOVE LIKE A HUMAN AGAIN. by @moofismovement

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14 days ago

This is much harder than it looks.
I tried the horse stance for the first time, and my legs have not forgiven me… How long do you think you could hold it? Drop your time in the comments.

Definitely something I’m adding to my list of exercises after today, this was a humbling experience. by @moofismovement

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17 days ago

We all want the magic bullet. A 30-day fix, a secret supplement, or a single hack to bypass the hard work.

The truth is, the most powerful medicine in the world is completely free: and it requires actual effort.

We had a guest lecture last week by Dr. Kurt and he mentioned something I’ve been thinking about.

The data is undeniable: mastering the boring basics (not smoking, managing weight, moving your body, and eating well) slashes your risk of chronic disease by 78%. No prescription needed.

Once you stop looking for shortcuts and start falling in love with the daily process, everything changes.

👇 Which of these four habits do you find the hardest to stay consistent with? Let me know below.

Study is called “Healthy Living is the Best Revenge”
And is linked here: https://doi.org/10.1001/archinternmed.2009.237 by @moofismovement

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19 days ago

Grab a kettlebell that’s moderately heavy and give this a go.
10 minutes. Minimal rest. YOU HAVE TIME.

This style of workout was inspired by @trevorsinstinct. by @moofismovement

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21 days ago

most hamstring tears don’t happen when the muscle is shortened. they happen when it’s stretched and asked to produce force fast: sprinting, kicking, reaching for something just out of range.

so that’s the exact position I’m training here.

your hamstrings need to be strong where they’re vulnerable, not just where they feel strong. train the stretched position, and you build resilience exactly where injuries actually happen.

this isn’t about avoiding injury completely, nothing guarantees that. it’s about stacking the odds in your favor.

MOVE LIKE A HUMAN AGAIN by @moofismovement

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22 days ago

Day 3 doing as many muscle ups as I can in a row

(Had to borrow @mox_x505 ‘s shorts) by @moofismovement

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24 days ago

Kettlebell Series, Episode 3: The Snatch 🔔

the most advanced move in the series so far, one fluid motion taking the bell from between your legs to locked out overhead. don’t attempt this until the swing and clean feel solid; this builds directly on both.

the biggest mistake: trying to muscle it overhead with the arm. it’s the same hip drive as the swing, just with a punch-through at the top so the bell rotates around your hand into lockout instead of stopping at the rack.
(Most people bring the bell over the top of their wrists, I like to bring it around. And I think this is much more forgiving to learn especially as a beginner)

what it trains:
→ full-body power, hip to overhead in one motion
→ shoulder stability under load
→ grip and forearm control at speed
→ conditioning, snatches get brutal fast in higher reps

Sharing what I learn as I go.
MOVE LIKE A HUMAN AGAIN.

#kettlebell #naturalmovement #functionaltraining #snatches #hiittraining by @moofismovement

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25 days ago