Exercises (18)
American Swing
The American swing extends the Russian swing overhead. Learn the biomechanics, when to use it, and why the Russian swing remains the superior default for most training goals.
Clean & Press
The clean & press combines power absorption with overhead pressing. Learn why this classic movement builds full-body coordination, strength, and the ability to move heavy objects efficiently.
Clean Push Press
The clean push press combines explosive hip hinge mechanics with leg-driven pressing. Learn how this compound movement builds total body power while teaching efficient force transfer from lower to upper body.
Dead Clean and Jerk
The dead clean and jerk starts from the ground and finishes overhead in one explosive sequence. Learn how this full-range movement develops total body power while building the coordination needed for complex athletic efforts.
Dead High Pull
The dead high pull combines deadlift mechanics with explosive pulling. Learn how this power movement builds full-body strength and bridges the gap between strength and ballistic work.
Goblet Floor Press
The goblet floor press builds chest and tricep strength while limiting range of motion to protect the shoulders. Learn why pressing from the floor is ideal for those with shoulder issues.
Goblet Push Press
The goblet push press combines leg drive with overhead pressing, teaching explosive power transfer. Learn how this movement bridges strength and ballistic training while building full-body coordination.
Halo
The halo builds shoulder mobility through circular motion around the head. Learn why this movement is essential for shoulder health, thoracic mobility, and injury prevention.
Thruster
Master the kettlebell thruster - a compound movement combining a front squat with an overhead press. Learn proper form, biomechanics, and why it's essential for professionals seeking time-efficient strength.
Kneeling Shoulder Press
The kneeling shoulder press eliminates lower body drive, forcing pure upper body pressing strength. Learn why this variation is essential for building legitimate overhead capacity and core stability.
Overhead March
The overhead march combines overhead stability with alternating leg drive. Learn why this movement builds bulletproof shoulders while challenging core stability in the most demanding position.
Push Press
The push press uses leg drive to move heavier weight overhead. Learn proper dip-and-drive mechanics, why this builds explosive power, and when to use it over strict pressing.
Sit-Up to Press
The Kettlebell Sit-Up to Press is a dynamic exercise that combines a weighted sit-up with an overhead press, building a powerful and resilient core. This guide covers the proper technique, benefits, and programming of this full-body movement.
Snatch
The kettlebell snatch is the ultimate test of explosive power and overhead stability. Learn proper form, biomechanics, and why this movement builds full-body coordination and metabolic capacity.
Strict Shoulder Press
The strict kettlebell shoulder press is a test of honest strength. Learn proper shoulder mechanics, core stability, and why this movement builds resilient shoulders for real-world overhead lifting.
Strict Clean
The strict clean teaches proper catch mechanics and power absorption. Learn why this foundational movement is essential before progressing to explosive clean variations.
Swing Clean Push Press
The swing clean push press links ballistic hip drive with explosive upper body pressing. Learn how this flowing combination develops full-body coordination while building pressing power through momentum transfer.
Upright Row
The kettlebell upright row builds shoulder and upper back strength through vertical pulling. Learn proper mechanics to maximize muscle activation while protecting shoulder health.