Double KB Grind

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

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

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