The exercise sequence
- 1Alternating One-Arm SwingSwing-in
feel the bell — as long as it feels good
- 2
all-out from a dead floor
- 3
deep, tall chest, controlled
- 4Farmer's WalkCarry-out
stand tall — as long as posture holds
Explosive overhead pull meets loaded squat. Alternating dead snatches — switch hands every ground touch — then pick up a second bell for double front-rack squats: upright posture under bilateral load.
feel the bell — as long as it feels good
all-out from a dead floor
deep, tall chest, controlled
stand tall — as long as posture holds