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Wall Balls – how and with what to train? Equipment, effects, and exercise rules.

For some people, wall balls still sound like a playground game with a medicine ball and a wall. In reality it is a serious full body workout that shows up in CrossFit boxes, functional gyms and every HYROX race around the world. Whether you are preparing for your first event or just want stronger legs and better cardiovascular fitness, learning how to do wall balls properly is non‑negotiable.

This guide from SMMASH explains what are wall balls, which wall balls weight HYROX standards use, how to choose between wall balls 4kg, wall balls 6kg and heavier options, and how to build workouts that will let you survive that infamous HYROX wall ball station.

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Publication date: 25.03.2026

Categories:
Category: Training

17.03.2026

Category: Martial arts

How to wrap boxing hand wraps? Types and wrapping instructions.

A good fighter knows that talent and motivation are not enough if your wrist is not properly protected. Wrist wraps add stability under gloves, reduce the risk of injury and boost confidence every time you hit the bag, do strength training or step into the ring. In this category SMMASH offers durable wrist wraps for gym and boxing wrist wraps that support the hand and wrist during intense training sessions without restricting natural movement.

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12.03.2026

Category: Martial arts

How to Choose MMA Gloves? Types and Fitting Guide

Choosing the right gloves for mixed martial arts is not as simple as grabbing the first pair of MMA gloves you see. The wrong size, weight or construction can turn every session into a fight with your own gear instead of improving your MMA performance. The goal is to find the perfect pair of mma training gloves that works for drills, sparring and, later, competition.

In this guide, you will learn how to pick mma sparring gloves, mma training gloves and competition models, how to read the ounce system (4 oz, 6 oz, 8 oz) and what makes high‑quality mma fighting gloves so effective in the gym and in the cage.

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09.03.2026

Category: Martial arts

How to choose shin guards? Types and overview.

Shin guards are one of the most important pieces of protection for anyone who trains striking arts such as Muay Thai, MMA or kickboxing. A solid pair of shin guards or shin pads lets you throw hard kicks in training and sparring while keeping your legs healthy and your partners safe.

Getting kicked in the shin hurts – a lot – and repeated impact can lead to serious injuries over the years. Regular sparring in Muay Thai, MMA or kickboxing means your shins and feet take a constant beating, so choosing the right muay thai shin guards, mma shin guards or kickboxing shin guards really matters. Good guards absorb the force, protect the leg, foot and toes, and still allow enough mobility for natural movement and full range of motion.

In this guide you will learn what shin guards are, why you should always wear them, and how to choose the right pair for your sport and level. You will also see what to look for in terms of construction, size, fit, durability and comfort so you can buy guards you will enjoy using for a long time.

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05.03.2026

Category: Martial arts

Kickboxing – what is it? Rules and how to start

“Boxing, but with kicks.” While this short definition may sound accurate at first glance, it barely scratches the surface of what this demanding and dynamic combat sport really is. Kickboxing combines powerful punches with explosive kicking techniques borrowed from traditional martial arts, but it also requires balance, coordination, endurance and mental toughness.

So, what is kickboxing, how does it work, what are the rules of kickboxing and how can beginners start training safely and effectively? Let’s break it down step by step.

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26.02.2026

Category: Training

EMS Training - What Is It? Session, Prices, Results and Contraindications

How is it possible to achieve the effects of hours spent on strength training at the gym in just a few minutes? Is it really realistic? If this sounds hard to believe, you may not yet be familiar with EMS training, a method based on electrical muscle stimulation rather than traditional weight training or machines.

In this article, you’ll learn what EMS training is, how it works, who it’s for, what results you can expect, and whether EMS training actually works. We’ve gathered everything you should know before booking your first EMS training session.

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19.02.2026

Category: Training

Hybrid training – what is it and what does it involve? Rules, benefits, who it’s for.

For a long time, athletes had to choose: strength training or endurance training? Building muscle mass or improving cardiovascular fitness? Upper body strength or long cardio workouts? Until hybrid training became widely recognized as a solution that combines both worlds.

While hybrid training has existed for years, it has only recently gained massive popularity thanks to competitions like HYROX, CrossFit Games, and the rise of the modern hybrid athlete. Today, hybrid athlete training programs are considered one of the most effective ways to build overall fitness, athletic performance, and physical preparedness.

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26.01.2026

Category: Running

Running on an Empty Stomach – Is It a Good Idea and Who Is It For?

Find out what fasted running really is, who it may benefit, what the potential risks are, and how to practice it safely.

Running in the morning on an empty stomach is one of those topics that divides runners into two camps. Some believe that fasted running is an effective way to burn fat and improve body composition, while others see it as unnecessary or even risky. Should you eat breakfast before a morning run, or is running fasted actually beneficial? Let’s take a closer look.

Find out what fasted running is, whether it supports weight loss, how it affects fat burning and running performance, and who should avoid it.

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08.12.2025

Category: Running

Running in the Morning – Is It Worth It? How to Prepare for an Early Morning Run

Running in the morning is one of those habits that divides runners into two camps: early birds and night owls. While some people can’t imagine waking up before sunrise, others swear that a morning run is the best possible way to start the day.

Is it really better to run in the morning or at night?
Is running first thing in the morning good for you?
And what should you eat before running in the morning?

Let’s break it down.

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