Hardstyle Kettlebell Pro

“My knees would explode if I squatted that deep.”

I saw comments like this over and over.

But you don’t need to squat as deep as me.

You need to maintain your ability to squat.

Maybe today that means:

- an assisted squat
- a bench squat
- a quarter squat
- a few controlled reps

Start where you are and build from there.

Because squatting isn’t just a gym exercise.

You squat to get to the floor.
You squat to pick things up.
You squat to play with your kids.
You squat because life requires it.

Don’t avoid the movement because you can’t do the advanced version yet.

You don’t need my squat. You need your squat—for life.

Strength is a skill.
Power to You. 💪

Stop doing your halos the same way.

The kettlebell halo is already a great way to explore shoulder motion and upper-body control.

But you can also combine it with different movement patterns and turn it into a full-body movement practice.

🔹 Clean + halo
🔹 Prying squat + halo
🔹 Reverse lunge + halo
🔹 Cossack squat + halo

Keep the kettlebell light enough that the halo stays smooth and controlled.

Use these during a warm-up, movement practice, or on days when you simply want to move and explore different positions.

Not every exercise needs to become heavier.

Sometimes the progression is better coordination, better control, and more movement options.

Move. Explore. Practice. Have fun.

Strength is a skill.
Power to You. 💪

Stop crashing your kettlebell.

A good swing doesn’t end when the bell starts coming down.

You still have to own the landing.

Start by practicing the hike pass:
🔹 Hike the bell back with intent
🔹 Guide it toward the starting position
🔹 Land it softly and precisely

Imagine you’re setting the kettlebell down on a sheet of glass.

Once you can control the hike and the landing, add one powerful swing at a time.

Hike. Swing. Park.

Your first rep matters.

Your last rep matters just as much.

Strength is a skill.
Power to You. 💪

Thanks to Saguaro Shoes for these awesome barefoot shoes 👣

How far can you take the kettlebell windmill?

Here are four variations, progressing from basic to advanced:

🔹 Beginner — Low Windmill
The kettlebell stays in the bottom hand while you learn the position and movement pattern.

🔹 Intermediate — High Windmill
The bell is held overhead, increasing the demand on shoulder stability, mobility, and control.

🔹 Advanced — Double Windmill
One kettlebell overhead and one kettlebell below. More load, more stability, more control.

🔹 Elite — Two-Hands Anyhow
From the windmill position, curl the lower kettlebell into the rack, press it overhead, then transition and alternate sides.

The goal isn’t to rush toward the hardest variation.

Own the position. Earn the progression.

Mobility. Stability. Strength. Control.

Strength is a skill.
Power to You. 💪

Can’t feel your abs in the kettlebell swing?

Try this before your next set.

Perform a brief hardstyle plank and create as much whole-body tension as you can:

👊 Make tight fists
Brace your abs
Contract your glutes and quads
Engage your lats
Drive your feet into the ground

Hold that tension for about 10 seconds or less, then immediately perform a few crisp swings.

Now reproduce that same rigid position at the top.

Hinge for power. Plank at the top.

The swing isn’t just a hip hinge.

At the top, think standing plank.

Practice the tension first. Then apply it under load.

Strength is a skill.
Power to You. 💪

The Double Bell Sidewinder 🐍

A kettlebell complex doesn’t always have to keep you planted in one spot.

This one combines double cleans, lateral movement, presses and reverse lunges into one continuous sequence.

🔹 Side-step clean → left press
🔹 Clean + switch → right press
🔹 Double clean → left reverse lunge
🔹 Clean + switch → right reverse lunge

The double clean is the connector between each movement.

Start with 1 rep per side and learn the footwork first.

Then build it into a ladder:

1 → 2 → 3
or
2 → 3 → 5

Keep the bells light enough that the cleans stay crisp and the footwork stays controlled.

This isn’t about surviving a complex.

It’s about combining strength, coordination, movement and skill.

Practice. Move. Play.

Power to You. 💪

Lower back bothering you during kettlebell swings?

A student brought this up to me recently.

The first thing I asked him:

Are you actually engaging your abs?

A lot of people assume bracing just happens automatically.

It doesn’t.

Creating tension through your abs is a skill—and like any skill, it has to be practiced.

Once you learn to brace properly, your swing can become stronger, more stable, and much better connected.

👇 Do you consciously brace your abs on every swing?