Eight success secrets for safety, strength and optimal performance
What is the correct foot alignment?
How should you angle your torso?
What is the correct position for your butt?
How do you and why should you 'elongate' your spine?
How and why should you recruit your lats?
Where should you focus your gaze at all times?
What two motions are crucial for acing the Traditional Bent Press?
Where do you turn your shoulder in relation to the kettlebell?2. The DARC Swing
Six success secrets for safety, strength and optimal performance
Why you absolutely mustn't let the kettlebell pull you forward—and what to do if it happens anyway.
Where is the only safe place to practice this technique?
Why you need think of the kettlebell as "a wrecking ball at the end of a chain"
What is the correct groove for the technique?
What breathing technique helps you safely unload your spine?
What specialized exhalation optimizes your upswing?
3. The Armwrestler's Wrist Curl
Four success secrets for safety, strength and optimal performance
How do you best employ your triceps?
What should you not do with your elbow?
What should you do not with your shoulder?
How do you best employ your lat?
4. The Farmer's Walk
The key success secret for strength and optimal performance
What vital adjustment must you make to your wrists?
5. The Floor Wrist Drill
Three success secrets for safety, strength and optimal performance
Why you need to employ the" big squeeze" for best results
What performance-boosting ploy to employ with your lat and stomach
How can you utilize your "free" hand for added advantage?
6. The Reverse Floor Wrist Drill
Two success secrets for safety, strength and optimal performance
Why you need to employ the" big squeeze" for best results
What performance-boosting skill to employ with your torso and stomach
7. The Front Squat
Fifteen success secrets for safety, strength and optimal performance
How do you discover your own personal, optimal squatting stance and why is this so important?
What must you absolutely do with your shoulder girdle?
What must you absolutely do with your shoulder blades, your chest, and your forearms?
Where must you keep the locus of your energy for best results with this
technique?
What's the optimal position to hold the bells?
Why you cannot afford to surrender yourself to gravity
How to actively employ your hip flexors for a tremendous secret advantage
Why and when you want to "pull your hips out of their sockets"
How can you improve your hip flexibility for better results?
When to employ the powerful "anal-lock" technique
What four parts of your body is it crucial to tighten before you descend?
How to breathe on the way down and in the hole
Where not to place your elbows on the bottom of the squat.
What special strengthening technique can you apply with your feet on the way up?
What extra breathing techniques can push you through the sticking points?
8. The Get-Up Situp
Seven success secrets for safety, strength and optimal performance
How to correctly position your tailbone and lower back
What should you not do with your elbow?
Where should you focus your gaze at all times?
What is most important to emphasize in this technique—it's not what you think!
How to recruit your armpits in the war on weakness
What you must absolutely do with your glutes and abdomen, on the way up and down
What key warning sign let's you know you are dangerously "off" on your technique?
9. The Turkish Get-Up (Squat Style)
Three success secrets for safety, strength and optimal performance
How to correctly employ your rigid arm throughout the set
Where should you focus your gaze at all times?
What extra-edge technique should you employ as you are about to start the overhead squat?
10. The Para Press
Three success secrets for safety, strength and optimal performance
What not to let happen with your shoulders
Why you need push yourself away from the kettlebell.
What is the optimal position to start the drill?
11. The Knee Supported Row
Four success secrets for safety, strength and optimal performance
Where to rest your forearm—and where not to.
Where do you pull from?
What is the correct trajectory when lowering the kettlebell in an arc?
How do you perform the row with two kettlebells in one hand?
12. The Renegade Row
Three success secrets for safety, strength and optimal performance
How to "set" your whole body for maximum strength and stability.
Why you can't afford to let the kettlebell you are resting on shift.
What is a perfect arm-busting exercise to alternate with these rows?
13. The Floor Post Up & Press
Ten success secrets for safety, strength and optimal performance
How to ensure you start safely
How do you "post up" successfully?
What is a vital tip for correct shoulder blade placement?
How should your feet be?
The first four key things to do as you initiate the move
What unusual technique should you employ as you lower the kettlebells?
How to guard your strength at the bottom
Two vital body parts to squeeze and tense when pressing up
How to recruit your armpits for greater results
When it can be dangerous to attempt to control your kettlebells
14. The One Legged Deadlift
Seven success secrets for safety, strength and optimal performance
How to simultaneously improve your balance and strength
Why barefoot is best
When it's okay to pause and relax
Two key actions to perform before you rise up
What special strengthening technique can you apply with your foot?
What to lock out and what to contract for best success
What do you do if you lose balance?
15. The One Legged Military Press
The key success secret for strength and optimal performance
How to simultaneously improve your balance and strength
16. The Olympic Style Snatch
Eight success secrets for safety, strength and optimal performance
What is the optimal trajectory when pulling the kettlebell?
How should your arm be—tense or loose?
How to employ your hips for maximal effect
Why you need to come up on your toes
Why you need to punch up at the top
How to best let down the kettlebell
What to do on impact and how to breathe
How to breathe at rock bottom
17. The Anchored Snatch & Alternate Snatch
Two success secrets for safety, strength and optimal performance
The correct stance for safety and functionality
How to protect your knees
18. The Seated Good Morning Stretch
Four success secrets for safety, strength and optimal performance
How to most safely position the kettlebell behind your neck
What to do with your chest, gaze and spine as you initiate the move
A specific method for tightening your hamstring
How to best achieve a deeper stretch with correct breathing and tension control
19. The Two Kettlebells Clean
Six success secrets for safety, strength and optimal performance
How to recruit the hips for easier lifting
What to tighten up on impact and how to breathe
Why leaning back is a deadly sin
What to use and not to use when you decelerate the kettlebells
How and why to avoid being pulled forward
How to establish the perfect groove, for both directions
20. The Two Kettlebells C&P
Four success secrets for safety, strength and optimal performance
What you must master first before you try this exercise
Why you shouldn't re-bend your knees when cleaning the kettlebells
What is the correct body tension?
How to take advantage of "stored" tension in the clean.
21. The See Saw Press
Three success secrets for safety, strength and optimal performance
How to position your knees and feet
How to place your hip
How to employ a karate punching technique for a more effective press
22. The One Arm/Two Kettlebells Deadlift
Five success secrets for safety, strength and optimal performance
What is the optimal grip for safe and effective handling?
How to use your feet to greater advantage.
How to position your elbow.
What should you do with your triceps, lat, and pec?
What special emphasis should you place on your glutes and abs?
23. The Low Windmill
A key success secret for optimal performance
How your free arm can improve your results
24. The Floor Seated Press
Two success secrets for safety, strength and optimal performance
How to compensate for tight hamstrings
How to correctly bring the kettlebell to your shoulder
25. The Split Press
The key success secret for safety, strength and optimal performance—and
one vital warning!
Why this technique may not be for you!
How to avoid tearing your groin muscles
More Russian Kettlebell Challenges