What would you say about an exercise that will increase your work capacity, strengthen your trunk muscles and your hips, build your biceps, create incredible trunk and single leg rotational explosive power, strengthen your grip and hand-to-hand coordination, and develop your rooting ability (ability to establish a strong connection with the ground)?


This movement belongs in any armor building program, yet few know about it. Or if they do, few really give it its due. I’m going to lay out a challenge for you. Learn this movement. Start with a light to medium weight kettlebell (KB) and learn the technique. Take a few weeks and get your form nailed down. Then focus on this movement for the next four to six weeks. Work up to a heavy kettlebell. You can thank me later.


Minimum Qualifications

First, a warning - this movement is not for the faint of heart.


  • You need a good solid swing technique.
  • You should be adept at KB cleans outside the knees.
  • You should be able to pass a KB around your legs in a figure eight pattern without bowing over and looking as you pass the KB from one hand to the other.
  • You should be able to do several sets of goblet squats with a reasonable weight.
Breaking Muscle Shop


If you can do these things well, you are cleared to proceed.


Also, I would highly suggest having the capability to perform slingshots with a KB. If you do not know how to do KB slingshots, take a look at this video:



Click page 2 below to learn how to create explosive trunk power.