Most lifters hear "drive through your heels" and end up pressing only through the heel, with the ball of the foot and toes doing nothing. That single change cascades: the hips have to travel behind the heel to keep balance, the torso folds deeper than the hinge needs, the bell has nowhere to sit except pressed against your shins or thighs, and the calves drop out of the kinetic chain entirely. The hamstrings get loaded harder at end-range — which is what most coaches teaching the cue are aiming for — but yuo trade away force production and stability to get there.
Wrote up the full chain of consequences with the EMG/biomechanics research behind it (Romanian deadlift activation studies, myofascial force transmission, tripod foot, the barefoot connection). Includes a self-test you can do under the ball of your big toe.
Curious whether other people here cue this differently — "spread the floor with your feet" / "tripod the foot" / something else? Or is heel-driving working fine for you?
I wrote a detailed step-by-step guide for anyone asking: “Where do I start with kettlebell training?”
It covers the beginner paths, what exercises to learn first, what kettlebell weight to start with in kg and lb, common mistakes, and how to structure your first few weeks.
It also links into a free beginner program with instructional videos, workout explanations, warm-up guidance, and follow-along options.
The guide can be found here: https://kettlebell.monster/learn/where-do-i-start-with-kettlebell-training
Overhead reverse lunges are a full-body exercise. I love these; they feel powerful and are so effective. For me, this is my go-to when I want to torch the full body. What is yours? (PS. I always focus on nice and slow landing of the knee with these and try to keep all the weight on the front leg)
There is a follow-along warm-up, workout, and cooldown.
KETTLEBELL WORKOUT
30 sec. Double KB Hardstyle Half Snatch
30 sec. Rest
30 sec. CrossFit Burpee
30 sec. Rest
90 sec. Active Recovery
6 CYCLES
21 minutes
Kettlebells are perfectly fine for biceps curls. The hammer curl is one of my favorites. Keep the back straight, look ahead, elbows on the midsection, arms fully straight, and curl in. Great to work the scapulae as well, if you activate them as you should (the biceps are attached to them).
During my SFG, I've been taught not to do what I'm doing here. And if we look at the objective of Hardstyle, it makes sense. However, in general, when I do more reps or just want a deep insert, my hikeback (from dead to backswing) looks like this. Can you see what's different? And if you can, what are your thoughts?