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Beginner movement library

Know what a good rep looks like.

Compare the start and finish positions, read the setup and follow the three-step execution. When a vetted video is available, use it to see the complete movement between those positions.

Compare. Practice light. Then test. Match the starting position first, move under control and finish in the position shown.

Mobility

Floor Rise

Shows whether you can get down and back up under control.

FIRST CUEChoose a comfortable seated position.
Hinge

Kettlebell Deadlift

Builds the hinge used to lift from the floor and prepares the pattern for future swings.

FIRST CUEPush your hips backward and soften the knees.
Squat + Mobility

Goblet Squat

Trains leg strength while showing whether you can control a loaded squat.

FIRST CUEBrace and sit down between your legs.
Pull

Supported One-Arm Row

Trains the upper back while allowing each side to be measured separately.

FIRST CUELet the working arm hang long without twisting.
Carry + Durability

Suitcase Carry

Trains grip, posture and side-to-side trunk control with one bell.

FIRST CUEStand tall with shoulders level.
Engine + Durability

Suitcase March

Turns a carry into a low-space conditioning drill while challenging posture.

FIRST CUEStand tall and brace lightly.
Durability

Front Plank

Measures and develops trunk endurance without adding more kettlebell skill.

FIRST CUEBrace the abdomen and squeeze the legs and glutes.
Engine

Brisk Walk

Provides an aerobic measure that is not distorted by kettlebell technique or grip.

FIRST CUEBegin easily for two to three minutes.
Ballistic Hinge

Two-Hand Kettlebell Swing

Adds power and conditioning after the deadlift hinge is controlled.

FIRST CUEHike the bell back from in front of you.
Horizontal Push

One-Arm Floor Press

Trains pressing strength with the floor limiting excessive shoulder range.

FIRST CUEBrace gently and keep the shoulder connected to the floor.
Vertical Push

Half-Kneeling Press

Builds overhead strength while the half-kneeling stance helps expose leaning or rib flare.

FIRST CUEStart with the forearm vertical and wrist neutral.
Vertical Push

Standing One-Arm Press

Progresses overhead pressing into a standing whole-body position.

FIRST CUEBegin with a vertical forearm and quiet trunk.
Bodyweight Push

Incline Push-Up

Provides a pressing option when floor setup or kettlebell pressing is not appropriate.

FIRST CUEBrace and bend the elbows about 30–45 degrees from the torso.
Shoulder Control

Kettlebell Halo

Builds controlled shoulder motion and trunk position before loaded work.

FIRST CUEMove the bell slowly beside one ear.
Grip + Trunk Control

Around the World

Adds low-skill movement variety while training grip and a quiet trunk.

FIRST CUEPass the bell behind the hips from one hand to the other.
Single-Leg Strength

Reverse Lunge

Builds single-leg strength with a controlled step-back pattern.

FIRST CUEStep one foot back and lower only as far as you can control.
Power Press

One-Arm Push Press

Uses a small leg drive to progress overhead power after a controlled press is established.

FIRST CUEDip a few inches with the feet planted.
Squat + Press

Kettlebell Thruster

Combines a squat and overhead press for higher whole-body demand after both patterns are controlled.

FIRST CUESquat under control with the bell racked.
Advanced Ballistic Hinge

American Kettlebell Swing

Extends a proven swing overhead; it is an optional variation, not a required progression.

FIRST CUEHike and drive exactly as in the two-hand swing.
Trunk + Shoulder Control

Two-Hand Kettlebell Chop

Trains controlled diagonal movement through the shoulders and trunk from a standing position.

FIRST CUEBrace gently and keep the ribs stacked over the pelvis.
Upper Body + Trunk Control

Standing Two-Hand Kettlebell Pullover

Trains controlled shoulder movement while challenging you to keep the ribs and trunk stacked while standing.

FIRST CUEBrace gently and keep the ribs stacked over the pelvis.
Single-Leg Strength + Engine

Low Step-Up

Adds lower-body conditioning without repeating the squat or lunge used earlier in the week.

FIRST CUELean slightly forward over the working foot.
Engine + Trunk Control

Front-Rack March

Raises breathing demand while training the rack position and resisting rotation.

FIRST CUEStand tall with the forearm vertical and wrist neutral.
Squat + Press

Two-Hand Kettlebell Thruster

Combines a goblet squat with a two-handed overhead press for whole-body conditioning.

FIRST CUESquat under control while keeping both hands on the bell and the feet planted.