The Powerhouse

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

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