Movements

Leg Raise Hold

How to do Leg Raise Hold Stance: Lying on back with feet together, toes pointed, and palms flat on the ground next to you. Athlete squeezes through their glutes and core to raise their feet 4-6 inches off the ground. Athlete keeps feet together and toes pointed throughout the hold. leg Raise Holds are great…

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Leg Raise

How to do Leg Raises Stance: Lying on the ground with palms flat on the ground next to body. Heels on the ground with toes together and pointed. Athlete squeezes through their glutes and core to raise their legs to a 90 degree angle. Athlete keeps feet together and toes pointed throughout the movement, and…

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Pistol Squat

How to do The Pistol Squat Stance: Standing with heels under hips. Athlete lifts one leg slightly off of the ground. Athlete squats until their hip crease is at or below their knee crease, while keeping their elevated leg off of the ground the entire time. Athlete keeps non-working leg straight throughout the movement. Athlete presses…

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Split Squat

How to do Split Squats Stance: Standing about a foot away from a ledge or bench, with one foot on the ground and the top of your other foot resting on top of the ledge behind you. Athlete squats until their hip crease is at or below their knee crease, keeping their non-working foot resting…

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One Legged Kettlebell Deadlift

How to do A One Legged Kettlebell Deadlift Stance: Standing with heels under hips and one foot slightly off the ground, holding a kettlebell in the same side hand as the foot that’s on the ground. Keeping the grounded leg as straight as possible and the back as flat as possible, the athlete lowers the…

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One Armed Kettlebell Swing – Alternating

How to do A One Armed Kettlebell Swing Stance: Standing with heels under hips, toes slightly out, and the kettlebell on the ground in front of the athlete’s body. Keeping the back flat and head neutral, the athlete bends at the hips and knees to grab the kettlebell with one hand. The athlete pulls the…

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One Armed Bent Over Kettlebell Row

How to do A One Armed Bent Over Kettlebell Row Stance: With one hand and the same side knee resting on a bench or box and the kettlebell on the ground directly underneath the athlete’s chest. The athlete begins with their back flat and shoulder blades pulled together (think of pinching a book between shoulder blades),…

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Kettlebell Upright Row

How to do A Kettlebell Upright Row Stance: Standing with heels under hips, toes slightly out, and the kettlebell hanging in both hands in front of the athlete’s body. Driving their elbows to the ceiling, the athlete pulls the kettlebell to chest height. After the kettlebell has reached chest height, the athlete returns the kettlebell…

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Kettlebell Sumo Deadlift High Pull

How to do A Kettlebell Sumo Deadlift High Pull Stance: Standing with heels wider than hips (sumo stance), and the kettlebell between the athlete’s legs on the ground, directly in front of the athlete. Keeping the back flat and head neutral, the athlete bends at the hips and knees to grab the kettlebell with both…

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Kettlebell Step Up

How to do A Kettlebell Step Up Stance: Standing with heels under hips a couple inches from a 20″ (or lower) box or bench, holding the kettlebell directly in front of the athlete’s chest. Keeping their torso upright, the athlete steps with one foot on top of the box and stands to raise their non-stepping…

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