MONS Athletics
Kettlebell routines

Power · Forward

Force sent forward. Two-hand swings groove the hip snap, one-arm high pulls sharpen it, then the forward leap is that same snap with nothing in your hands. Ramp into the swings; build the leap across its set.

Single bell · 3 moves · The hip snap

Why it works: Chapter 20, Why you lose your spring before your strength

The routine

  1. 1
    Swing

    6 reps · Main work

    Explosive — drive through the floor

  2. 2
    High Pull

    5 each side · Main work

    Explosive, pull tall

  3. 3
    Forward Leap

    3 reps · Maximal

    Out, not up — land under control

See each move

1 · Swing
2 · High Pull