Kettlebell routine

The Mule

A carry day — posture and structure under load across positions. Double overhead carry (shoulder stability, tall posture), double rack carry (anti-extension), then the farmer’s-walk carry-out as the third position. Loaded-gait postural integrity, the literal marathon-finish skill.

structuralDual bellCarry day

The sequence

  1. 1
    Alternating One-Arm SwingSwing-in

    feel the bell — as long as it feels good

  2. 2
    Overhead CarryWorkhorse

    stand tall — as long as posture holds

  3. 3
    Rack CarryWorkhorse

    stand tall — as long as posture holds

  4. 4
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

All routines