Double Heavy

Builds posterior chain strength - glutes, hamstrings, back. The most transferable lift you'll do.

1. 1.Stand with feet hip-width, KB between your feet
2. 2.Hinge at the hips, soft knees, flat back
3. 3.Grip the handle, brace your core, then drive through your heels
4. 4.Stand tall, glutes squeezed - don't lean back
5. 5.Lower with control, reset on the floor each rep

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

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
2. 2.Brace abs and glutes hard, don't let your back arch
3. 3.Press straight up, don't push the head forward
4. 4.Lock out overhead, biceps by the ear
5. 5.Lower with control to the rack

Strengthens grip, shoulders, core, and posture. The most underrated KB exercise.

1. 1.Pick up the KB(s) with a hinge, not a curl
2. 2.Walk tall - chest up, shoulders packed back
3. 3.Squeeze the handle and brace your abs
4. 4.Walk in a straight line, breathe steady
5. 5.Set down with a hinge, never drop