Intermediate Benchmark

Teaches the hip drive needed for power. Gets the KB to the rack for presses and squats.

1. 1.Hike the KB back like a swing
2. 2.Snap hips, pull the elbow into your ribs
3. 3.Spear your hand through the handle as it rotates
4. 4.Catch in the rack - KB on the forearm, no banging
5. 5.Lower by guiding it back into the swing path

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

1. 1.Drop your hands to the floor, kick feet back to a plank
2. 2.Chest to floor (or a controlled push-up)
3. 3.Hop or step the feet back to your hands
4. 4.Stand and jump with arms overhead, light clap if you like
5. 5.Land soft, straight into the next rep - find a sustainable rhythm

The KB swing is power, conditioning, and posterior chain in one. Builds an engine like nothing else.

1. 1.Hike the KB back between your legs like a football snap
2. 2.Snap your hips forward - the KB floats up on momentum
3. 3.Arms are ropes, not cranes - never lift with the shoulders
4. 4.Glutes and abs hard at the top, KB to chest height
5. 5.Let it fall, hinge, repeat