Exercises (24)
Alternating Clean Squat
The alternating clean squat combines explosive single-arm cleans with unilateral front-loaded squatting. Learn how this asymmetric variation builds anti-rotation strength while developing power and stability through offset loading.
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.
Deadlift
The kettlebell deadlift teaches proper hip hinge mechanics and builds posterior chain strength. Learn why this foundational movement is essential before progressing to ballistic variations.
Farmers Carry
The farmers carry builds crushing grip strength while teaching total-body tension under load. Perform it with a single kettlebell (suitcase carry) or with two kettlebells at your sides. Learn how both variations develop stability for real-world strength tasks.
Front Rack Lunge
Front rack position forces upright posture, reducing spinal compression. Why anterior loading makes this the back-safe lunge for lower back pain.
Front Rack Squat
A back-safe alternative to barbell back squats. Front rack position reduces spinal shear and forces upright posture. Learn why for lower back pain.
Goblet Clean Squat
The goblet clean squat combines explosive hip drive with deep front-loaded squatting. Learn how this movement builds leg power while developing the stability and control needed for loaded anterior chain work.
Goblet Lunge
Anterior loading reduces spinal compression vs. back-loaded lunges. Learn how goblet position protects your lower back and builds balanced leg strength.
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.
Goblet Squat
Most squats irritate a herniated disc. Here is why the goblet squat does not, and why it is specifically useful if you sleep on your back and wake up stiff.
Gunslinger
The gunslinger adds rotational force to the swing pattern. Learn how this movement builds anti-rotation core strength, improves athletic power transfer, and trains real-world twisting mechanics.
Thruster
Back-safe full-body strength: front squat plus overhead press. Anterior loading protects the lumbar spine throughout. Complete form guide.
Kneeling Bicep Curl
The kneeling bicep curl eliminates lower body compensation while adding core stability demand. Learn how this variation builds arm strength and anti-extension control simultaneously.
Plank
The plank builds isometric core strength and teaches total-body tension. Learn why this fundamental position is essential for all loaded movements and real-world stability.
Rack Carry
The kettlebell rack carry is a powerful exercise for building a strong core, improving posture, and developing breathing control under load. Learn how to perform it correctly and why it's so effective.
Single-Leg Kettlebell Deadlift
The single-leg kettlebell deadlift is a powerful exercise for building unilateral strength, improving balance, and enhancing functional movement. Master this fundamental kettlebell exercise for a stronger posterior chain and core.
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 Clean
The strict clean teaches proper catch mechanics and power absorption. Learn why this foundational movement is essential before progressing to explosive clean variations.
Suitcase Lunge
The suitcase lunge challenges lateral core stability while building unilateral leg strength. Learn why asymmetrical loading is essential for real-world functional capacity.
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.