Overview The sled pull marries brute posterior‑chain strength with high‑octane conditioning. Every hand‑over‑hand stroke recruits quads, glutes, hamstrings, lats, and grip while keeping joint stress low thanks to an all‑concentric load. It’s a staple in Hyrox racing and a go‑to for functional fitness athletes who need real‑world power without heavy spinal loading. As an added bonus, every stride reinforces ankle dorsiflexion and knee tracking, turning the drill into sneaky mo

Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview The Turkish get‑up (TGU) is a full‑body, ground‑to‑standing sequence that builds shoulder durability, rotary core strength, and unilateral stability in a single lift. Moving a kettlebell from supine to overhead standing and back forces the body through multiple planes, training proprioception, hip mobility, and contralateral coordination. Despite the slow tempo, a crisp get‑up can expose—and correct—weak links that sabotage heavy presses, Olympic lifts, and even runn

Introduction The Russian kettlebell swing is a foundational exercise in strength and conditioning programs, known for building explosive power, improving cardiovascular fitness, and strengthening the posterior chain . This guide covers everything you need to know about the Russian kettlebell swing, including proper technique, benefits, and how to integrate it into your workouts. How to Perform Setup Stance: Stand with your feet shoulder-width apart and the kettlebell on the