Start with both kettlebells on the ground, in front of you. Hinge at the hips, grab the handles, and hike them back between your legs.
Drive through your hips to swing them forward to chest height.
‍Don’t squat. This is a hip hinge, not a squat.
Keep your back straight, core tight, and arms relaxed.
If your arms are lifting the bells — stop. Let the hips do the work.

Think: snap the hips, float the bells.

Start from the swing or a dead stop.
Hike the bells back and use your hips to drive them up. As they rise, pull your elbows in and guide the bells into the rack position.
The key: don’t let them crash into your forearms.
Think of zipping up your jacket — smooth, close to your body.
Stand tall in the rack: elbows in, wrists straight, core braced.

Start with both kettlebells in the rack. Feet shoulder-width apart, elbows tucked in. Sit back and down like you’re dropping into a chair. Keep your chest tall and knees tracking your toes. Go as low as you can without losing form, then drive back up.

Common mistake: collapsing forward. Stay tall and tight.

Double kettlebell press from the rack position.
Engage your glutes and brace your core.
Press both bells overhead, keeping them close to your body line.
Biceps finish next to your ears — not out in front.
Control the descent back to rack.
Avoid arching your lower back — squeeze your glutes and ribs down.
Strong and stable through the whole movement.

Start with both kettlebells on the ground, feet hip-width apart.
Hinge at the hips — like you’re doing a deadlift.
Keep your back flat and chest up.
Row the bells by pulling your elbows back toward your ribs.
Squeeze your shoulder blades at the top — then lower with control.
Don’t round your back or jerk the weight. Stay strong and steady.

Let’s look at the kettlebell press-up.
Place the kettlebells under your shoulders, handles parallel.
Grip tight, brace your core, and step into a strong plank.
Lower down, elbows close to your body.
Chest to kettlebell handles — then push back up.
Don’t sag through the hips or flare your elbows.
Keep the body in a straight line from head to heels.

Start with the bells between your feet, handles in line with your ankles.
Hinge at the hips, grab the handles, and keep your back flat.
Drive through your heels to stand tall — hips and knees lock out together.
Then lower back down with control.
No jerking, no rounding the spine.
Think: strong hinge, proud chest, tight core.

Start in the rack position with feet hip-width apart.
Step one foot back, drop the knee toward the floor.
Front shin stays vertical — chest up, back knee under your hip.
Drive through the front heel to return to standing.
Switch sides.
Don’t lean forward or wobble side to side — stay controlled and upright.

Start with a swing — hinge, hike, and drive the bells up.
As they rise, snap the elbows high and out, like pulling up your shirt.
The bells should float up, close to the body, then drop back into the swing.
Don’t muscle it — use your hips to drive the movement.
Keep the motion sharp, snappy, and controlled.

Start with a swing, then drive the bells overhead in one smooth motion.
Elbows bend slightly, then punch through at the top.
Bells land softly overhead — no crashing.
Core tight, biceps by your ears.
Then guide them back down into the swing.
Start light and focus on technique — it’s power and timing, not just strength.

Start with both kettlebells in the rack.
Drop into a full squat — chest up, elbows forward.
As you stand, drive the bells overhead in one fluid motion.
Lock out at the top, then lower back to the rack.
Don’t pause between the squat and press — it should be one smooth move.
Think power from the legs, control from the core.

Set up in a high plank with hands on the kettlebell handles.
Feet a little wider for balance.
Row one bell at a time — elbow close, no twisting through the hips.
Keep your body square and your core tight.
Lower with control and alternate sides.
Avoid swaying — stability is the goal here.

Let’s break down the classic burpee.
Start standing tall, feet hip-width apart.
Drop into a squat, place your hands on the ground.
Jump or step your feet back into a plank position.
Lower your chest to the floor — full push-up.
Push back up, then jump your feet to your hands.
Explode up into a jump, hands overhead.
Land soft, and go right into the next rep.
Keep your core tight and your movement smooth.
Scale it down by stepping instead of jumping.
This is full-body power — stay strong and consistent.