Swing Into It

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

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 a strong upper back, fixes posture, and balances out all the pressing.

1. 1.Hinge over with a flat back, free hand on a bench or thigh
2. 2.Let the KB hang, shoulder long
3. 3.Pull the elbow back along your ribs
4. 4.Squeeze the shoulder blade - don't shrug
5. 5.Lower with control, full stretch each rep