Swing & Press

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

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

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