Carry & Squat

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

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

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