Carry & Press

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

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