The exercise sequence
- 1Alternating One-Arm SwingSwing-in
feel the bell — as long as it feels good
- 2
drive from the legs, press tall
- 3Farmer's WalkCarry-out
stand tall — as long as posture holds
A single dual-bell complex is the whole session — minimal and brutal. Both bells travel floor → rack → overhead in one chain: clean, then push press. The most complete vertical power expression in the roster and its heaviest systemic load. Full rest between sets keeps it crisp power, not a metabolic grinder. Keep it well clear of key runs.
feel the bell — as long as it feels good
drive from the legs, press tall
stand tall — as long as posture holds