Newest Kettlebell Power Circuit

Get into a proper deadlift setup: flat back, the bell a few inches in front of your feet. Grab the towel somewhat close to the handle. Arms are long but relaxed — they only transmit force, never lift the bell.

1. Flat back, bell a few inches in front of the feet
2. Grab the towel close to the handle
3. Arms long and relaxed
4. Arms transmit force — they don't lift

Take a big breath, brace the core, swing the bell between your legs, and stand up. Move aggressively through the hips, arms long, squeezing and standing out of tension at the top.

1. Big breath, brace the core
2. Swing between the legs, then stand up
3. Drive aggressively through the hips
4. Arms long — squeeze and stand at the top

Elbows on the rib cage, straight wrist, hand on the center line, thumb pointing toward you. If the thumb turns away, the kettlebell falls.

1. Elbows tucked on the rib cage
2. Straight wrist — never press with a bent wrist
3. Hand on the center line, thumb pointing toward you
4. Bell rests high by the chest pocket

Press overhead slowly — elbow pointing forward on the way up AND on the way down. Reps don't matter; the elbow cue is everything.

1. Press overhead from the rack
2. Elbow stays pointing forward on the way up
3. Elbow stays pointing forward on the way down
4. Elbow forward = bell goes out · Elbow out = bell falls in

The kettlebell snatch — one explosive pull from floor to overhead in a single motion, building hip power, shoulder speed, and work capacity.

1. Hike the bell, then punch it overhead
2. Slip through the handle, arms active
3. Lock out tall at the top

Kettlebell clean into a strict overhead press — a crisp movement from rack to lockout that builds pressing strength without momentum.

1. Clean the bell to the rack
2. Press strictly to full lockout
3. Lower to rack under control

Reverse lunge with the bell held offset across the chest — adds a core-loading twist to the single-leg squats and hits the hips hard.

1. Step back into a deep lunge
2. Keep torso tall, drive up through front heel
3. Bell stays braced, core tight