DUAL KB DEADLIFT

• Stand with feet hip-width apart, a kettlebell on each side of your feet.

• Hinge at the hips and slightly bend your knees to grip the kettlebells with a neutral grip.

• Keep your back flat, chest up, and core engaged as you drive through your heels to stand up straight.

• Squeeze your glutes at the top without leaning back.

• Lower the kettlebells back to the ground with control and repeat for the desired number of reps.

DUAL HANGING KB DEFICIT SPLIT SQUATS

• Stand with your front foot on an elevated platform and hold a kettlebell in each hand at your sides.

• Step your back foot behind you into a split stance, heel lifted.

• Lower your back knee toward the ground, keeping your torso upright and front knee aligned with your toes.

• Push through your front heel to return to the starting position, keeping the kettlebells hanging by your sides.

KB 1 ARM ROW

• Stand with feet shoulder-width apart, holding a kettlebell in one hand, palm facing your body.

• Hinge at the hips, keeping your back straight and core engaged, until your torso is nearly parallel to the ground.

• Allow the kettlebell to hang straight down towards the ground, arm fully extended.

• Pull the kettlebell towards your hip, keeping your elbow close to your body and squeezing your shoulder blade at the top.

• Lower the kettlebell back down with control, maintaining proper form throughout the movement.

KB DEADLIFT

• Start with either one or two KBs in front of you, gripping the handle(s).

• Feet a hip width apart, core tight, lats tight with shoulders pulled down away from ears.

• Back should be flat, eyes forward and down, spine neutral, shoulders higher than hips.

• Engage glutes as you drive hips to lift the weight, as your hands track close to your shins.

• Stand tall at the top, then hinge to lower weights over knees and down toward floor, stopping just before they hit the ground or gently tapping the ground, then repeat.

KB DEADLIFT TO HIGH PULL

• Start with feet shoulder-width apart, kettlebell on the ground between your feet.

• Push hips back, bending knees slightly, to grip the kettlebell with both hands.

• Drive through heels, stand up straight, lifting the kettlebell to hip level.

• Explosively pull the kettlebell towards your chin, elbows high.

• Lower kettlebell back down to starting position with control, keeping back straight.

KB DEFICIT SPLIT SQUATS

• Stand with your front foot on an elevated platform, holding a kettlebell in goblet position at chest height.

• Step your back foot behind you into a split stance, heel lifted off the ground.

• Lower your back knee toward the floor, keeping your chest upright and front knee tracking over your toes.

• Push through your front heel to return to the starting position.

• Repeat for the desired number of reps, then switch legs, maintaining balance and core engagement throughout.

KB GOBLET SQUATS

• Hold the kettlebell in a goblet position.

• Squat down, keeping your back straight and chest up.

• Press through your heels to return to standing.

• Engage your glutes at the top.

KB GORILLA ROW

• Stand with feet wider than shoulder-width, kettlebell in front of each foot.

• Hinge at the hips with a flat back, knees slightly bent, and grab a kettlebell in each hand.

• Row one kettlebell toward your ribs while keeping the other hand stable on the ground.

• Lower it with control and repeat the row on the opposite side.

• Alternate sides for the desired number of reps, keeping your core tight and hips level throughout.

KB HALO

• Stand with feet shoulder-width apart, holding a kettlebell by the horns at chest level.

• Lift the kettlebell and circle it around your head, starting to one side.

• Keep your core engaged and torso stable throughout the movement.

• Complete the circle, bringing the kettlebell back to the starting position.

KB HALF KNEELING WOODCHOP

• Kneel with one knee down, holding a kettlebell with both hands.

• Rotate torso and lower kettlebell diagonally across body towards opposite hip.

• Keep arms straight, engaging core muscles throughout the movement.

• Return to starting position, maintaining control and stability.

• Repeat on the other side, focusing on smooth, controlled motions.

KB HIGH PULL

• Stand with feet shoulder-width apart, holding a kettlebell in front.

• Hinge at hips, swing the kettlebell back between your legs.

• Pull the kettlebell up to chest level with elbows high.

• Lower the kettlebell back between your legs.

• Repeat with a powerful hip drive and controlled movement.

KB JEFFERSON CURLS

• Stand with feet shoulder-width apart, holding a kettlebell in front.

• Slowly roll down through spine.

• Maintain slight knee bend.

• Reverse movement to stand up.

KB MIXED LOAD CARRY

• Hold two kettlebells, one at shoulder height and one above your head.

• Keep feet hip-width apart, maintaining a stable stance.

• Brace your core and walk forward with controlled steps.

• Keep kettlebells close to your body.

• Maintain an upright posture throughout the carry.

KB PIRATE SHIP SWINGS

• Stand with feet shoulder-width apart, holding a kettlebell in one hand.

• Hinge at hips, swinging kettlebell between legs to the outside of opposite foot.

• Keep back straight, chest up, and core engaged throughout the movement.

• Drive hips forward, swinging kettlebell up to shoulder height on opposite side.

• Control the swing, using momentum from hips and keeping arms straight.

KB RACK CARRY

• Hold a kettlebell in each hand at shoulder height.

• Keep your elbows close to your body and core engaged.

• Walk forward while maintaining an upright posture.

• Ensure kettlebells remain stable in the rack position.

• Focus on controlled breathing and balance throughout the carry.

KB RACK STATIONARY MARCH

• Hold a kettlebell in each hand at shoulder height.

• Stand with feet shoulder-width apart.

• Lift one knee up towards your chest while keeping the kettlebells in the rack position.

• Alternate legs in a marching motion while maintaining kettlebells at shoulder height.

• Keep core engaged and torso upright throughout the exercise.

KB TEAPOT

• Stand with feet hip-width apart, holding a kettlebell in one hand by your side.

• Lean sideways toward the kettlebell, keeping your torso straight.

• Return to an upright position, using your obliques.

• Keep the opposite hand on your hip or extended for balance.

RUSSIAN KB SWINGS

• Stand with feet together, one foot turned out.

• Find stance width by adjusting heel.

• Hinge at hips, bend knees, hands on KB.

• Swing KB through legs, drive hips forward explosively.