Kettlebell Clean- This movement gets the kettlebell from the floor to a racked position in one fluid movement.  Begin in a hinge with the bell on the floor. Grip the KB. The power comes from your hips as you thrust them forward to standing, while simultaneously pulling the bell up.  Keep your core engaged and the KB as close to your body as possible as it travels up the front of you.  You’ll  finish with your elbow down, wrist straight, knuckles to the ceiling, and the bell resting comfortably in the crook of your arm.

Offset Squat- With the kettlebell in a racked position, sit back into a squat.  Keep your core engaged and your chest proud as you descend. Engage your glutes right from the bottom of your squat and push the floor away to stand tall.

Staggered Stance Row- Set up in a staggered stance with the kettlebell in your right hand and your right leg back.  Hinge at the hip to a 45 degree angle.  Keep your back flat.  Row the bell, leading with your elbow and bringing the bell up towards the side of your ribcage; contract your back muscles.  Lower the bell with control.  Be sure to keep your core braced and your shoulders square for the entire set.