Routines

Stairway to Heaven

Pure ascending ballistic pull — each movement takes the bell higher. Two-hand swings to the chest, one-arm cleans to the rack, dead snatches floor-to-overhead from a dead stop. Reps drop as the bell goes higher; strength-power with no rebound at the top.

powersingle bell setupAscending ballistic

The exercise 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
    CleanWorkhorse5 each side

    tame it — quiet catch

  4. 4
    Dead SnatchWorkhorse3 each side

    all-out from a dead floor

  5. 5
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

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