Kettlebell routine

Pick Up and Lean

The hinge, walked up the body. Explosive two-hand swings into one-arm high pulls — hip-extension power expressed twice — then a slow windmill to downshift before the carry-out. Theme: the hinge.

powerSingle bellThe hinge

The sequence

  1. 1
    Alternating One-Arm SwingSwing-in

    feel the bell — as long as it feels good

  2. 2
    SwingWorkhorse10

    explosive — drive through the floor

  3. 3
    High PullWorkhorse5 each side

    explosive, pull tall

  4. 4
    WindmillPost-primer5 each side

    slow, reach long, open the chest

  5. 5
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

All routines