Your Workout is Lopsided! 7 Ways to Fix It with Kettlebell Training

 

 Matt Wichlinski   

Strength trainees train for strength, endurance athletes train for endurance, CrossFitters train for every damn thing. In this article I will try to present a simple template for achieving balance in your training, and how kettlebell training can be the perfect solution for balance and mobility in an old school basic strength program.

I use the following general template for all the programs I write for my athletes. I simply fill in the blanks for each individual’s needs, goals, and abilities. By starting with a general outline and implementing specific strategies, I can easily manipulate certain aspects of their training to achieve specific results.

1: Kettlebell Training General Warm Up

All athletes should implement a general warm up in their training, to prepare their minds and bodies for the more vigorous activity to follow. Simple bodyweight calisthenics, bike riding, jumping rope, and rowing are good options. These activities should be low skill, low intensity in nature, and easy to implement at any time. This should take three to ten minutes.

2: Joint Mobility & Light Stretching for Kettlebell Training

Flapping your arms across your chest for 4 or 5 swings just won’t cut it. If you would like an ounce of longevity in your training, you’d better mobilize and take it seriously. If you don’t your training regimen will certainly be less than desirable because you will be limited by pain and range of motion issues which will find a way to hold you back. This should take five to fifteen minutes.

3: Kettlebell Training Specific Warm Up

This will be based on the following segment, but is essentially a lighter version of the primary movements of the day. Typically, I would incorporate a bit of bodyweight and kettlebell training right now to activate the body before some heavy lifting.

4: Primary Work for Kettlebell Training

This is the money banger in most people’s eyes. The first three parts of the workout simply prepared you for this moment to throw some heavy ass weight on the bar. Whether you’re a weightlifter, a power lifter, a strongman, or just a strength trainer, you’ll most likely have a barbell in your hands at this point, and hopefully a heavy one.

The barbell is my weapon of choice for strength production, whether you move it slow or fast, it produces results if you produce the sweat. The problem is, most people move only in a few linear ranges of motion and neglect high rep sets and more natural, organic movements that they are more comfortable with in other forms of training. The barbell is king, but the king gets bored and lonely without his court jesters.
Enter the kettlebell.

5: Kettlebell Training Secondary/Assistance Work

These are exercises that assist the primary work of the day. I hate to refer to kettlebells as just a couple of clowns that hang around to please the king, but if strength is your priority, the barbell is your friend; if you don’t want to be an immobile slob, adding kettlebells to your program will bring you endless pleasure and peace. Kettlebell and bodyweight training are my preferred method of training in this particular segment.

Kettlebells offer a much more natural range of movement in many exercises and also hit your musculature in different ways than typical barbell training does. It is much more comfortable to hit high rep sets for conditioning with kettlebells than with a barbell, so you can fill in gaps that might otherwise be avoided with barbell training exclusively.

6: Conditioning with Kettlebell Training

Anyone who has ever performed a long cycle, a Secret Service Snatch test, or a high rep set of Swings can attest to the brutality and intensity of kettlebell training. Now is the time to do it, and the kettlebell is the best tool in the arsenal.

7: Heavy Stretching After Kettlebell Training

Most people avoid it, but those that take the time and put in a few extra minutes every day to stretch will testify to the benefits of a limber body. Less pain, better positions while lifting, improved sleep and performance… how can stretching be bad?

Sample Kettlebell Training Workout Week

Set	Workout A	Workout B	Workout c
1	Jumping Rope & Calisthenics	Airdyne Bike	C2 Rower, Jump Rope
2	Mobility	Mobility	Mobility
3	Light Kettlebell Swings, Cleans, Snatches	TGU’s, Armbars, Renegade Rows	Kettlebell Swings, Squats, Presses
4	TGU’s	Jerks and Bench Press	Clean & Jerk, Deadlift
5	Barbell Snatch and Squat	Double Kettlebell Jerks, Bot- toms Up Presses, Dips	Long Cycle
6	Double Kettlebell Complex – Snatch, Cossack Squat, Swing	Burpees, Push Ups, Battle Ropes	Prowler And Pray You Don’t Die
7	Stretch	Stretch	Stretch

4 Kettlebell Exercise Rules for Increasing Kettlebell Weight

 

 Doug Fioranelli   

Whether you are a novice or a seasoned veteran with the Kettlebells, there are still several goals that all of us trainers share in regards to getting stronger. Getting stronger can mean many different things. We can call ourselves “stronger” when we build up the number of repetitions of a particular exercise with a certain weight. For example, if you’re currentKettlebell Press with the 32kg was for three repetitions and with practice you are able to get five repetitions after a few weeks of training, you are making progress and getting stronger. 

We can also become “stronger” by increasing our work capacity by completing a certain number of repetitions with a particular weight in a reduced amount of time. An example would be the Kettlebell Snatch Test of completing 100 repetitions with a particular weight as quickly as possible. In the most simplistic example of increasing your strength is simply completing an exercise with a weight you were not previously able to do.

If you couldn’t do a Turkish Get Up with 32kg and after a few weeks of training you pop right up with it, then congratulations, you are stronger. Sounds simple when boiled down, however, the truth is that moving up with the Kettlebells can be more difficult than other traditional strength training exercises. The reason is that the progression of one Kettlebell to the next jumps in weight about 8.8lb (4kg). In my own experience, it took me a while to move my Kettlebell Press from 36kg to 40kg. When you get towards the top of your weight for a particular exercise, 8.8lb (4kg) can be a large mountain to climb!

Kettlebell Rule #1: Technique First

The first principle, “technique first” should be pretty self explanatory but I still witness many people sacrificing form for more weight. This is a recipe for disaster down the road. Compromising form for the sake of weight can lead to strains, pain and potential injuries.

Kettlebell Rule #2: Cut Back Reps

The second principle “cut back when the reps get bad,” goes well with the first principle that when you are performing sets for multiple repetitions; be prepared to stop when the rep technique starts to go south. Again, work within your technical ability, keep your body healthy, and work strong and steady towards your goals.

Kettlebell Rule #3: Movement Frequency

To get stronger at something, you have to do the particular movement frequently. Yes, some movements can complement others and the stronger you are in many movements the greater your success down the road. However, if you want to improve one particular exercise and only train it once a month, expect your strength gains to improve slowly.

Kettlebell Rule #4: Don’t Max Out

Lastly, you can’t force strength gains by trying to max out all the time. Doing it too frequent- ly can take the body a long time to recover and can hinder overall performance. Maxing out or testing your progress should only be done once a month.

Ok, let’s get on with the training tips:

Key Exercise #1: Kettlebell Swing

As I tell my clients, the Kettlebell Swing is the foundation for all of your dynamic Kettlebell movements, so it is very important that this movement is trained often and progresses in weight. Kettlebell 2-Arm Swings are generally not too difficult to move up in weight when you have good technique; you may just have to perform fewer repetitions initially until you can complete more.

The 1-Arm Swing on the other hand, is much more difficult to move up in weight and there might be a difference in strength and endurance in your non-dominant arm.

The first drill you can practice is the Stop Swing or Power Swing which I learned from Mark Reifkind. Set up your heavier Kettlebell on the floor in front of you, hike it through the legs, and perform one strong swing and set the Kettlebell back down and repeat on the other side.

As you get more accustomed to the heavier weight, start performing more than one repetition in a row with good technique before you set the Kettlebell down.

My favorite drill to increase the 1-Arm Swing strength and endurance is what I call the 2:1:1 Swing. The theory behind using this drill is that it is common to struggle to perform multiple 1-Arm Swing repetitions with a heavier Kettlebell. The 2:1:1 Swing breaks up the 1-Arm Swings intermittently with a 2-Arm Swing, giving one arm a rest in between swings.

When performing this drill, you should focus on the 1-Arm Swings looking technically similar to your 2-Arm Swings. Hike a heavy 1-Arm Swing, swing the Kettlebell through and switch to the 1-Arm at the top and then to the other arm on the next swing, and then back to the 2-Arm Swing and repeat the cycle again.

Key Exercise #2:  Kettlebell Clean

The Kettlebell Clean is not simply an intermediate step to putting the Kettlebell overhead; they can be great strength builders when done as their own exercise. The Clean can be one of those movements that is at the mercy of the “weight jump” of the kettlebells.

If you can Clean a 28kg smoothly, it does not mean that the 32kg will be just as smooth; there is a good chance it might not happen at all the first couple of times you try it. Here are some of the drills I use to help the transition to the next weight. As I mentioned before, training your Swings is going to help your Kettlebell Cleans as well.

One of the easiest ways to build strength with the next kettlebell is to spend some time with it. Having the new kettlebell in the racked posi- tion for practice sake is a great way to get used to the weight during the Clean. My favorite way to do this is with Racked Farmers Walks. Racked Farmers Walks are simply racking your heavy Kettlebell and taking it for a walk. You will spend about 30 seconds or more in the rack position when you Farmer Walk and this gets your shoulders, core, and legs used to this weight.

Now that your body has adapted, when you go to practice your heavy Cleans you have trained both your Swings and rack position with the new weight, so all that is left is getting the transition between the two.

If you need a little more assistance with the transition, the next drill works well with the Single Kettlebell Clean; it’s called the Guided Clean. In the Guided Clean, you are going to use your free hand to assist the heavy kettle- bell from your swing into the racked position. As you get better and better, you can gradually take the amount of assistance away from the Kettlebell until you are performing an unassisted Clean with your new weight.

Key Exercise #3:  Kettlebell Snatch

The Kettlebell Snatch is one of the most popular movements in Kettlebell training, and un- like its Olympic counterpart (which is usually done using low repetitions to focus on absolute strength and power production), the Kettlebell variety is commonly done with endurance in mind by performing higher repetition ranges.

Heavy Kettlebell Snatches have their merit as well, and using heavy low reps is the way you are going to progress in repetitions with the next Kettlebell up. Adding the following drills are also going to get you to that next Kettlebell.

Like our Kettlebell Clean, training the endpoint of the Snatch isometrically is going to enhance your ability to do the movement with heavier Kettlebells. The Overhead Farmers Walk is a great way to do this. Put your heavy Kettlebell overhead, lock the shoulders in, and then take it for a walk.

Focus on core, leg, and shoulder stability. I also like to make sure that I have to turn around with the weight because it is a greater challenge of stability for the entire body.

The second Kettlebell drill that will enable you to Snatch heavier weight is a combination of swinging and snatching that I (uniquely) call Swing & Snatch. This drill will build off the Swing into a Kettlebell Snatch when you feel ready.

You can do any combination you feel fit for; 5 Swings and 1 Snatch, 3 Swings into 1 Snatch, etc. The ultimate goal is to trade off 1 Swing followed by 1 Snatch, and try to do that for at least 5 rounds.

Key Exercise #4: Kettlebell Turkish Get Up

The Turkish Get Up (TGU) is not a dynamic movement like the other Kettlebell exercises previously discussed, so you do not have the luxury of using momentum to assist you in the movement. Instead, the TGU is a slow grind where you need to increase your strength and time under the Kettlebell to ramp up the weight.

Arguably the first movement of the TGU is the most difficult and will make or break your success of the whole sequence. The first drill I like to perform is simply practicing repetitions of the Sit Up. Take the next weight up you would like to be successful with and perform Sit Up repetitions executing proper technique. If you can work up to multiple sets of 5-6 repetitions, the chances of completing a full TGU are looking good.

The second drill is doing half of the full TGU movement, allowing you time under the Kettlebell that will build up crucial shoulder strength and endurance. If I am going to incorporate the Half TGU drill with a new weight, I am going to do it from the top to the bottom position.

Going back down to the floor is a little bit easier than starting from the floor, and going to the standing position because you can avoid the added pressure of fighting gravity when having to do three of the hardest movements (Sit Up, Bridge, and Lunge) required when you go from the floor to the top.

Perform a few repetitions of the Top to Bottom Get Up until you are confident, and then try it from the floor. Becoming stronger should be a goal of every trainee, or else why would you even train at all? Challenging yourself in a safe and progressive way not only guarantees you more success, but also provides longevity with your strength progression and health. Now go out there and make it happen.

Bonus Tips for Increasing Kettlebell Weight

 

Top 6 Challenge Workouts

by Dan John  

Here's what you need to know...

•  The "Demon Deacon" workout consists of doing one rep on the minute, every minute, for the allotted time.

•  The "Bengal" requires that you pick a big lift and do 100 reps with it. The workout might last over an hour.

•  The "Eagle" pairs the farmer's walk with the double-kettlebell front squat. Repeat for 8 circuits and then hurl in a bush.

•  With the "Spartan," one partner deadlifts for 5 reps while partner two does bear crawls. They then switch positions and repeat 5 times. If you die, you lose.

•  The "Coyote" is an all-round workout that involves 15 kettlebell swings, 5 goblet squats, and 3 push-ups for rounds. Twenty rounds equals 300 swings, 100 squats, and 60 push-ups.

•  For the "Road Warrior," you do waiter's walks, suitcase carries, suitcase deadlifts, one-hand overhead presses, one-hand bench presses, and side bends on one side only. The next day, you repeat all the movements using the opposite hand.

Editor's Note: Dan John's been making athletes puke in bushes for longer than a lot of T Nation readers have been alive. Hell, very few people have such an arsenal of brutal workout techniques and programs catalogued in their brain and we'd be crazy not to access that catalog as often as we can. In this case, we asked Dan to come up with his 6 best random, challenge-style workouts, ones that build muscle and fitness but don't produce high levels of muscle and tendon inflammation and don't overload the spine beyond the borders of sanity.

1. The Demon Deacon

Many of us were amazed years ago when Ethan Reeves, the outstanding strength coach at Wake Forest, would post workouts on popular forums. He would simply post the workouts and one or two examples of the actual weights/reps recorded. The numbers were stunning and it reminded many of us that we just weren't born to be elite football players. One workout became a staple of all my programs. It's simply this:

One rep on the minute, every minute, for the allotted time.

The time can vary from twenty minutes to one hour, but the key is the proper selection of load. It works best with the "big lifts" like the clean, power clean, front squat, and deadlift. (The back squat doesn't seem to work well as it seems one can always do another back squat.) For loading, I'd suggest a lift that allows for a solid plate selection. For instance, two 45-pound plates on the ends of a bar (225 pounds) are going to work better than a whole bunch of assorted clanking plates.

The Demon Deacon works well if you do it with a partner. Some suggestions:

Front Squat with 205
Deadlift with 315
Clean (or Power Clean) with 205

If you want an interesting variation, try it with military presses. Use a "natural" number like 95, 115, or 135. Remember, it's a single rep on the minute, every minute, for the total time planned. Certainly, you could plan on continuing to failure, but I'd suggest simply trying your hand at 20 or 30 minutes first and then extending to a full 60-minute game.

The great benefit of this workout is that you're focusing on a single movement and gathering your resources to make the lift over and over again. Obviously, I love this kind of thing.

2. The Bengal

When I first ventured into the internet, you could read discussions on open forums with NFL strength coaches and legends of lifting. Unfortunately, the trolls literally drove them off and it still saddens me. Zit-faced 14-year-olds from the Midwest would say all kinds of terrible things while protected by the anonymity of the computer screen. Before that happened, though, I remember Kim Woods, the strength coach of the Cincinnati Bengals during the Super Bowl years, discussing the 100-rep challenge. I loved it and it remains a staple of my challenges to this day.

It's very simple: Pick a lift, load it up appropriately, and do 100 reps with it. I've done it using the following:

165 in the Squat Snatch
205 in the Power Clean
185 in the Clean and Jerk
255 in the Front Squat

For the sake of clarity, it's not 10 sets of 10 or whatever; it's 100 singles. The idea is to pick a load that's challenging and continue doing it over and over. The workout can last over an hour and you might find that you have minutes filled with multiple reps, interspersed with five-minute periods of pure rest.

Each time I do this workout, I come away with a better appreciation of the set up involved for each and every lift. It's actually a teaching session for experienced lifters. One added benefit: You'll become an expert at math as you begin to think at, for example, twenty reps, that you're one-fifth there. Which is twenty percent. And that means you have 80 to go. Which is 4/5ths. It's fun and educational!

3. The Eagle

I discovered the combination I call The Eagle a few years ago. The school mascot where I was teaching at the time was the Soaring Eagle, so the name was a natural. It combined the simplest of the loaded carries – the farmer's walk – with the double-kettlebell front squat.

The athlete simply does 8 double-kettlebell front squats and then drops the weight to his sides and does a farmer's walk for 20 meters. He then does another 8 squats. Repeat until completing eight circuits and then hurl in a bush because the workload is incredible. The suggested load for a high school male is two 24-kilo bells while females should start with 12-kilo bells. (While the suggested load may seem light, oftentimes the goal wasn't met.)

There are some hidden benefits to this combo. The athlete needs two kettlebells and never puts them down. The metabolic hit is accelerated by the grip work, the wrestling with the kettlebells, and the sheer volume of carrying the load. There's nothing magical in the choice of exercises; it's just the patterning movement of loaded carries mixed with the grinding movement of squats.

4. The Spartan

I live in Murray, Utah and our local high school mascot is the Spartan, hence the name of this random workout (Mark Twight lives close, too, and he became ridiculously famous when the move 300 came out a few years ago.) This is a simple workout for two people and it's based on the classic "I go/you go" template. I'll give you two variations but the basic theme is the same: A lot of movement with very simple tools.

Option 1: "Bear/Bear"

Equipment needed:

• I strongly recommend gloves for both partners.
• A duffle bag filled with up to three water-softener salt bags. Generally, each one weighs 40 pounds, so try to get two or three bags in the carrying sack. Duct tape it well.

Partner one does bear crawls while partner two carries the bag "bear hug" style. Stay in communication and switch well before fatigue sets in. Continue until... finished.

Option 2: Deadlift/Bear Crawl

Agree on a deadlift load, ideally using big plates like 225 or 315. Partner one deadlifts for 5 reps while partner two does bear crawls. Switch. Try this for five rounds the first time around. On the last set, do bear crawls to "failure."

5. The Coyote

This workout is a staple of the Coyote Point Kettlebell Club. It takes only one kettlebell per person and can be adjusted with reps, sets, and load to fit anyone. Don't let the simplicity fool you:

15 Swings
5 Goblet Squats
3 Push-Ups (or variations)

This little workout covers all the basic human movements and has the odd ability to always allow "one more round." Simply try this for five rounds the first time and you'll find that you have, by itself, an appropriate, repeatable, all-round workout. If you can handle the volume, 20 rounds equals 300 swings, 100 squats, and 60 push-ups and is a respectable workout. To make it harder, first increase the number of push-ups. Then, add a bigger bell. This is a great workout anywhere, any time, and for any reason.

6. The Road Warrior

This is a workout I designed for members of one of our federal agencies who travel all the time and never know what equipment will be available. It's simple on paper but keeps your conditioning "in the ballpark" until you come home again.

Day One

With dumbbell in one hand ONLY (let's say the left hand):

• Waiter Walk (short walk with weight overhead like a waiter)
• Suitcase Carry (short walk with weight like a suitcase)
• Suitcase Deadlifts
• One-Hand Overhead Presses
• One-Hand Bench Presses (keep other hand "free")
• Side Bends

Reps and sets depend on weight available (and energy available). Get it going and feel good.

Day Two

Do the same workout as day one but with the right hand!

Day Three

Combine Push-Ups and Swings (or any variation)

5 Push-Ups
20 Swings
4 Push-Ups
20 Swings
3 Push-Ups
20 Swings
2 Push-Ups
20 Swings
1 Push-Up
20 Swings

Repeat or adjust as appropriate.

10 Best Unilateral Exercises

 

by Bret Contreras 

Here's what you need to know...

• If you've never built up your single-leg strength, take 6 weeks to bring your unilateral competency up to par.

• You can achieve levels of joint torque and muscle activation with unilateral exercises that are similar to double-leg exercise, without all the spinal loading.

• Getting stronger at single-leg work will transfer over to bilateral work.

Many lifters write off single-leg exercises as "wussy exercises" because they simply haven't taken the time to get good at them. That's shortsighted. Look, a nice benefit of single-leg exercise is that you can get levels of joint torque and muscle activation that are similar to what you can get with double-leg exercise, but with less spinal loading.

Therefore, unilateral lower body exercises contribute to any good lifter's arsenal. If you're weak at single-leg training, any gains in strength and competency will transfer over to bilateral training. But with so many good exercises to choose from, which single-leg movements reign supreme? Here are the ten best.

1. Dumbbell Deficit Bulgarian Split Squat

This exercise is an accessory movement for the squat, with the additional benefit of increasing single-leg stability and flexibility throughout a larger range of motion.

• Create a 2-4" deficit using boards, mats, or aerobics steps.

• Line up in front of a bench and consider placing an Airex Balance pad (not shown) or some other type of padding on the floor to protect the knee in the bottom range of motion.

• Hold a pair of dumbbells at your sides. Standing on top of the platform, reach back and place the top of the foot on the top of the bench. The majority of the weight should be kept over the front foot (around 80%), with the additional weight on the rear foot (around 20%).

• While keeping the torso mostly upright, descend under control until your knee lightly touches the pad.

• At this point, drive through the heel of the front foot, back to the starting position. Keep a neutral head, pelvis, and spine throughout the range of motion.

• Don't allow the knee to drift too far in front of the toes or shift from side to side. If you're prone to knee aches and pains, sit back more and maintain a vertical shin throughout the movement.

Common Mistakes:

• Using a deficit that's too high, which alters technique.
• Not keeping control throughout the movement.
• Not touching the pad and skimping on range of motion.
• Using a bench that's too high, which may cause hip flexor/groin pain.
• Rising up onto the toes.

2. Zercher Reverse Lunge

This is an accessory movement for the squat with the additional benefit of increasing single-leg stability and strength. The Zercher position increases the contribution of the upper back (thoracic extension) and anterior core, along with increasing glute activation. Stepping back increases stress at the hips and decreases stress at the knees.

• Start with the bar in a squat rack or squat stand set at about sternum height.

• Some people prefer using a bar pad or towel wrapped around the bar to pad the arms. If you have access to a fat bar or axel bar, this is a great time to use it.

• Maintain a neutral head and spine throughout the lift. Keep the majority of the pressure centered over the front foot throughout the movement.

• Place the bar in the crook of your arms and interlock the fingers together to create a solid base (or make fists). Unrack the bar and step back.

• With one leg, step backwards into a reverse lunge, keeping the foot in line with your hip.Do not try to create a straight line between your feet; maintain your normal stance width.

• Keeping the torso upright (a slight forward lean is fine), descend under control until your knee lightly touches the ground.

• From this position, drive through the heel of the front foot and return to the starting position. Don't allow the knee to drift too far in front of the toes or shift from side to side.

Common Mistakes:

• Taking too large or too short of a step backward.
• Not maintaining control throughout the movement.
• Not touching the ground and skimping on range of motion.
• Rising up onto the toes.
• Trying to keep both feet in line with each other instead of under their respective hips, causing an unstable base of support.
• Trying to return to the start position from the lunge by pushing off the rear leg rather than keeping the majority of the weight over the front foot.

3. Front Loaded Forward Lunge

This is also an accessory movement for the squat with the additional benefit of increasing single-leg stability and strength. The arms position increases the contribution of the upper back and anterior core. Stepping forward increases stress at the knees and decreases stress at the hips.

• Start with the bar in a squat rack set at around shoulder height.

• Use an Olympic style front rack/clean grip position if you have enough flexibility, or you can use a cross-arms position favored by bodybuilders. Maintain a neutral head and spine throughout the lift.

• Unrack the bar and take a step back.

• With one leg, step forwards into a lunge, keeping the foot in line with your hip. Don't try to create a straight line between your feet; maintain your normal stance width.

• While keeping the torso upright or using a slight forward lean, descend under control until your knee touches the ground.

• From this position, drive through the mid-foot of the front foot and return to the starting position. Don't allow the knee to drift too far in front of the toes or shift from side to side.

• If you're prone to knee aches and pains, sit back more and maintain a vertical shin throughout the movement.

Common Mistakes:

• Taking too large or too short of a step forward.
• Not maintaining control throughout the movement.
• Not touching the ground and skimping on ROM.
• Rising up on the toes.
• Trying to keep both feet in line with each other instead of under their respective hips, causing an unstable base of support.
• Trying to return to the start position from the lunge by pushing off the rear leg rather than keeping the majority of the weight over the front foot.

4. Single-Leg Romanian Deadlift with Brace

This one is an accessory movement for the deadlift with the added benefit of increasing single-leg stability and strength in the hamstrings while sparing the spine. The "braced" position allows for a greater load to be used (and greater prime-mover muscle activation) and prevents balance from being the limiting factor of the movement.

• Stand next to a squat rack or other stable object that you can hold onto during the movement.

• Start with the dumbbell or kettlebell held in the hand that's on the same side as the leg that's going to stay in contact with the ground. Hold onto the rack with the other hand and use this hand sparingly to assist during the movement.

• Start the movement by reaching rearwards with the opposite leg, trying to touch the wall behind you (sit back just as you would in a bilateral Romanian deadlift).

• Keep the toes of the rear foot pointed towards the ground and keep the rear leg in line with the torso (keep the hip extended on the rear leg). Maintain a neutral head and spine throughout the lift.

• Stop the eccentric portion of the movement when the load touches the ground, or as far as your range of motion allows while keeping proper form.

• Make sure the dumbbell or kettlebell stays close to the body and doesn't drift too far outward.

• Return to the start position by pulling with the heel of the front foot.

Common Mistakes:

• Using the "brace" hand to assist in the lift rather than to just keep stable.
• Not maintaining control throughout the movement.
• Skimping on range of motion.
• Rising up on the toe of the front foot.
• Allowing the toe of the rear foot to drift out to the side, which in turn opens up the hips and releases tension on the lateral hamstrings.

5. Bottoms-Up Single-Leg Foot and Shoulder-Elevated Hip Thrust

This exercise is an accessory movement for the squat and deadlift with the additional benefit of increasing end range hip extension strength and increasing single-leg stability.

The shoulder-elevated and foot-elevated position increases the movement's range of motion, leading to greater hamstring activation and strength throughout a larger ROM. The "bottoms-up" position refers to starting the movement from the floor, which allows the lifter to be more comfortable and "reset" before each rep.

You'll need two objects of about the same height and a surface that won't allow slipping (benches and boxes are often used). The distance between the two objects will vary depending on body type and foot position used. Foot position can be set by personal preference – with mid-foot placed on the corner of the bench or with heel placed on top of the bench.

• Start with the butt resting on the floor, shoulders/upper back resting on the rear bench, with arms resting out to the sides to increase stability and prevent sliding, and foot placed on the bench in front.

• Start the movement by driving through the heel and squeezing the glute until full hip extension is reached.

• Upon reaching full hip extension, pause for 1-2 seconds and return to the starting position.

• Maintain a neutral head and spine throughout the lift. Keep the opposing hip flexed and knee bent throughout the movement.

Common Mistakes:

• Not setting the benches at a proper distance from each other.
• Excessive arching of the lumbar spine and anterior tilting of the pelvis.
• Not maintaining control throughout the movement and not pausing at end-range.
• Skimping on range of motion; not reaching full hip extension.
• Not driving through the heel of the front foot.

6. Single-Leg Prisoner Back Extension

This is an accessory movement for the deadlift, with the additional benefit of increasing single-leg stability and flexibility. The majority of stress is on the hamstrings and glute of the stance leg.

This variation doesn't require additional load. Placing the arms in the prisoner position increases the torque loading at the hip by increasing the lever length of the torso's center of mass.

• Set up inside a 45-degree hyper and lock only one leg into the foot pad, with the other leg resting on top of the other side.

• The upper body should have a neutral spine and tucked chin, with no excessive arching of the low back.

• Hinge at the hips and lower the upper body without rounding the spine until a stretch is felt in the hamstrings.

• Ensure that no rotation occurs at the torso throughout the movement.

• Use the hamstring to pull the torso back in line with the legs and finish with the glutes.

Common Mistakes:

• Using spinal flexion and extension instead of hip flexion and extension.
• Allowing the torso to twist throughout the range of motion.
• Not finishing with glutes and instead arching the low back excessively to finish off hip extension.

7. Pistol Squat with Countermovement

This is an accessory movement to the squat, with the added benefit of building single-leg stability, strength, and coordination. It places the majority of stress on the quads of the stance leg.

The "countermovement" aspect makes the movement easier to perform by shifting the center of mass forward, which increases the lever arm of the hip and decreases the lever arm of the knee.

• Stand on one leg while holding two light dumbbells (5-10 pounds) at the sides.

• Sit back onto the heel of the stance leg. The foot should remain flat on the ground and the hip of the free leg should be flexed so it doesn't touch the ground.

• Get as low as possible while simultaneously raising the dumbbells as you would a front raise, with the goal being "ass to grass."

• Once the lowest position is reached, drive through the heel and return to the start position.

• Keep a neutral spine at the top and for the majority of the movement. Some lumbar flexion will likely occur at the very bottom, but try to keep the chest tall and prevent excessive lumbar motion.

Common Mistakes:

• Rising up onto the toe of the stance leg rather than staying on the heel.
• Not going low enough.
• Rounding the low back excessively at the bottom of the movement.

8. Pendulum Quadruped Hip Extension

This one is an accessory movement for the squat and deadlift with the added benefit of increasing end range hip extension strength and core stability.

• Set up underneath a reverse hyper in the quadruped position. (I realize that not many lifters have access to a reverse hyper, but this movement is amazing so I felt obligated to include it.)

• Place both hands on the bottom rails of the reverse hyper and place one foot on the pendulum so that the middle of the foot is on the plate loader.

• Grip onto the bottom rails tightly to increase core stability through "irradiation.".

• Make sure the body is shifted rearward so that the knee of the working leg stays bent while it extends rearward (this is bent-legged hip extension, not a donkey kick), which increases stress on the glutes.

• Maintain a neutral spine and braced core throughout the motion along with a packed neck – look downward at the floor.

• Drive the foot on the plate loader back and finish with the glute. Don't go so high that you feel this in your lower back.

• Control the descent back to the starting position. Don't allow the spine to flex during this portion of the movement.

Common Mistakes:

• Substituting back extension for hip extension.
• Going too heavy and not feeling the glutes as primary hip extensors.
• Not controlling the weight and using momentum.
• Extending the lumbar and/or cervical spine excessively.

9. Dumbbell Step Up

This is an accessory exercise for the squat with the additional benefit of building single-leg strength, stability, and coordination. It places stress primarily on the quads and glutes of the stance leg.

• Grab two dumbbells and hold at the sides. Maintain tension in the scapulae and don't allow the weight to pull the shoulder blades down passively.

• Place the stance leg completely on the step so that the heel is on the step.

• The ideal step height is approximately knee height. (Higher step ups are incredible too and don't require much loading.)

• Maintain a neutral spine and keep the weight primarily on the top leg. Drive the heel into the step until the leg is straight, finishing with the glutes.

• On the descent, control the body until the foot touches the ground (don't just free fall downward).

Common Mistakes:

• Relying on the rear leg excessively for the production of momentum.
• Going too heavy and losing alignment or allowing the hips to hike during the movement.
• Failing to adequately control the descent.
• Not fully extending the hips at the top and failing to finish with the glutes.
• Allowing the knee to drift inward during the ascent or descent.
• Rocking the torso, shrugging the shoulders, and/or raising the hips first to start the motion rather than driving through the heel.

10. Dumbbell Skater Squat With Countermovement

This is an accessory movement for the squat with the benefit of building single-leg strength, stability, and coordination. This variation is easier on the knees than pistol squats and may be used in place of them for those with sensitive knees.

The "countermovement" aspect makes the movement easier to perform by shifting the center of mass forward, which increases the lever arm of the hip and decreases the lever arm of the knee.

• Stand on one leg while holding onto two light dumbbells.

• Bend one knee to 90 degrees so that one foot is behind you.

• Sit back on the heel of the stance leg and lean forward slightly, then begin the descent. Go as low as possible, touching the back knee to an Airex Balance pad or something of similar thickness while simultaneously raising the dumbbells as in a front raise.

• Maintain a neutral spine while driving through the heel of the stance leg and return to the start position.

Common Mistakes:

• Going too heavy and allowing the hips to hike.
• Rounding the back or leaning forward excessively.
• Allowing the back leg to drift to either side, causing excessive rotation.
• Reaching for the ground with the dumbbells rather than maximizing range of motion at the hips.

Unilateral Kick to the Head

Most powerlifters need some time away from heavy bilateral lifting throughout the year, so if you've never built up your single-leg strength, take 6 weeks to bring your unilateral competency up to par. Avoid the temptation of going too heavy at first. Pay close attention to form and stability and your strength will rapidly increase.