Snatch & Squat

The king of conditioning lifts. Power, lungs, grip, mental toughness - all at once.

1. 1.Start like a one-arm swing
2. 2.Pull the KB high and punch your hand up through it
3. 3.Lock out overhead in one fluid motion
4. 4.Don't bang the wrist - punch through, don't curl over
5. 5.Lower with control back to the swing

Bulletproofs your knees and opens up tight hips. Teaches an upright torso under load.

1. 1.Hold the KB at chest height, elbows tucked in
2. 2.Feet shoulder-width, toes slightly out
3. 3.Sit between your hips - knees track over toes
4. 4.Go as deep as you can with a tall chest
5. 5.Drive through mid-foot to stand

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