Snatch & Press

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

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

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