Foundation Builder

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

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

Targets hamstrings and glutes through their full range. Best lift for hip hinge mastery.

1. 1.Hold KB in front, soft knees - don't bend them more during the rep
2. 2.Push your hips back, KB slides down your thighs
3. 3.Stop when you feel a deep hamstring stretch
4. 4.Squeeze glutes to stand tall, not lean back