The front squat is a staple movement for Olympic weightlifters, CrossFit athletes, and countless other strength-focused lifters. However, some find the unique bar position to be a limiting factor because ... Continue Reading
How to Do the Kettlebell Deadlift for Lower Body Size and Strength
When a new lifter finally gets a kettlebell in their hands, the swing is typically one of the first exercises they try. But it shouldn’t be. The swing is arguably the most popular kettlebell exercise and ... Continue Reading
8 Overhead Press Variations for Stronger Shoulders
Everyone talks about "International bench day," but there’s nothing quite like pressing something heavy overhead. It’s pretty much the most innate display of strength. When little kids want to impress ... Continue Reading
5 Goblet Squat Variations for Leg Strength and Mobility
Some lifters think they don't "need" to do the goblet squat, usually because they can load more weight onto a barbell. But the goblet squat really is one of the most efficient exercises you can do. It's ... Continue Reading
How to Do the Turkish Get-Up for Total-Body Strength and Conditioning
Talk to anyone in your average gym about training to build conditioning or cut body fat, and the Turkish get-up is probably not going to be one of the first exercises mentioned, if it comes up at all. It ... Continue Reading
Workout Complexes Explained: Use Combination Lifts for Better Results
Complexes, also known as combination lifts, consist of two or more exercises performed with the same free weight in a non-stop, continuous fashion. While this method may initially appear similar to ... Continue Reading
The 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength
Back in the day, your only weight training options in the gym were machines, barbells, or dumbbells. Sure, it got the job done well enough, but lifters were missing out on a versatile, effective, and truly ... Continue Reading
How to Do the Goblet Squat for Lower Body Size and Mobility
In the gym, simple training does not always mean easy training. Some of the most simple-looking exercises can be the most challenging, as well as the most beneficial. Many lifters are familiar with the ... Continue Reading
How to Do the Kettlebell Swing for Explosive Power, Strength, and Conditioning
Kettlebells are a fantastic tool that had a resurgence in the lifting world over the last 20 years, after well over a century of use around the world. They're versatile and can be used to get stronger, put ... Continue Reading
How to Do the Overhead Dumbbell Press for Wider Shoulders and Upper-Body Strength
Sometimes simple is better when it comes to exercise selection. And few exercises are as simple and equally effective as the standing dumbbell overhead press. You heave a couple of dumbbells to your ... Continue Reading
A Biomechanical Comparison of Kettlebell Snatch Styles
What lessons can we learn from world champions in a biomechanical comparison of different kettlebell snatch styles? What lessons can we learn from world champions in a biomechanical comparison ... Continue Reading
5 Kettlebell Exercises That Don’t Swing
Kettlebells are basically giant balls of metal with a handle on them. They trace their origins to Eastern Europe, the word girya (kettlebell) actually appears in a Russian distionary circa 1704(1). ... Continue Reading
Kettlebell Hip Hinge Drill
Description Stand with feet hip width apart holding a kettlebell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettlebell on your stomach and imagine breaking the bell in ... Continue Reading
Kettlebell Low Swing
Description Place the kettlebell slightly in front of your body. As you look down at your feet, which are hip width apart, the kettlebell should form an equilateral triangle. Set-up your hip hinge by ... Continue Reading
1 Kettlebell, 9 Workouts You Can Do Anywhere
Kettlebells are just a tool, but their myriad uses make them the best tool available. [Photo courtesy CrossFit Stars] Kettlebells are just a tool, but their myriad uses make them the best tool ... Continue Reading
Kettlebell Triple: Strength, Mobility, and Symmetry Exercises
Dan John has called the farmer’s walk the King of Carries1. If you combine it with the walking press, you have a perfectly paired pull/push combo that emphasizes stability in the anterior/posterior ... Continue Reading
The 40 Days of Movement Challenge
For the next forty days, I want you to do the exact same training program every day. Why? Beyond simplifying your life, you will learn how to start and finish something. You will learn that consistency has ... Continue Reading
Two Kettlebell Exercises to Crack the Strength Code
I was 12 years old when I first stepped into a weight room. From that day forward, I wanted to get big, strong, and build bulky muscles. A big chest, big arms, and 6-pack abs - if you had those qualities, ... Continue Reading
Hike, Swing, and Park for More Kettlebell Power
Kettlebell swings work; of that there is no question. But the best kept secret for improving your swing technique, building volume, and supporting your conditioning isn't just to keep swinging away and ... Continue Reading
Sizing Up: How and When to Increase Your Kettlebell Weight
You’ve been swinging the same kettlebell for a while now. You know a heavier bell would increase the training effect, but the next bell seems like a huge increase in weight from your old favorite. Are you ... Continue Reading
Bottoms-Up Kettlebell Presses for Solid Shoulders
The bottoms-up kettlebell press is a great drill to build shoulder strength and mobility. The challenge of keeping the kettlebell upside down teaches you how to tighten the core and find your groove in the ... Continue Reading
What We Can Learn from the Kettlebell Sport Veterans
The most engaging aspect of kettlebell sport is its inclusiveness. At the recent International Union of Kettlebell Lifting (IUKL) World Championships in Dublin, 35 countries participated and over 565 ... Continue Reading
Kettlebells Work: But Can You Endure the Chain of Pain?
No title of a workout has ever lived up to its name like this one. I’ve come up with dozens of routines: Hells Bells, FML, and Helter Skelter to name a few. The former athletes of mine who are reading this ... Continue Reading
Kettlebell Sport: 5 Things I Wish I Knew When I Started
Over the years, I’ve made a lot of mistakes with my kettlebell sport training. Every experienced athlete wishes they could go back in time to help their younger self avoid pitfalls and become even better, ... Continue Reading
