Double KB Power

Teaches the hip drive needed for power. Gets the KB to the rack for presses and squats.

1. 1.Hike the KB back like a swing
2. 2.Snap hips, pull the elbow into your ribs
3. 3.Spear your hand through the handle as it rotates
4. 4.Catch in the rack - KB on the forearm, no banging
5. 5.Lower by guiding it back into the swing path

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

Brutal core anti-lateral-flexion work disguised as a lower body lift.

1. 1.KB on the floor next to one foot
2. 2.Hinge straight down - don't lean toward it
3. 3.Grip and stand without tilting sideways
4. 4.Keep both shoulders level the whole rep