There are three square stances used in KPP: Narrow, Neutral, and Wide. Narrow: feet touching. Neutral: feet hip width apart. Wide: feet wider than hip width apart. These square stance positions can be used for almost every exercise including pelvic tilts, hip hinges, deadlifts, squats, cleans, shin circles, thigh circles, figure 8s, handoffs, ABH, backflips, and tosses.

There are three narrow stagger stances used in KPP: Narrow Short, Narrow Mid, and Narrow Long. Narrow Short: feet together (narrow), then step one foot length back (short). Narrow Mid: feet together (narrow), then step two foot lengths back (mid). Narrow Long: feet together (narrow), then step three foot lengths back (long). These narrow stagger stance positions can be used for various exercises including pelvic tilts, hip hinges, deadlifts, squats, handoffs, and ABH.

There are three neutral stagger stances used in KPP: Neutral Short, Neutral Mid, and Neutral Long. Neutral Short: feet are hip width apart (neutral), and one foot length back (short). Neutral Mid: feet are hip width apart (neutral), and two foot lengths back (mid). Neutral Long: feet are hip width apart (neutral), and three foot lengths back (long). These neutral stagger stance positions can be used for various exercises including pelvic tilts, hip hinges, deadlifts, squats, shin circles, thigh circles, figure 8s, and ABH.

There are three wide stagger stances used in KPP: Wide Short, Wide Mid, and Wide Long. Wide Short: feet are wider than hip width apart (wide), and one foot length back (short). Wide Mid: feet are wider than hip width apart (wide), and two foot lengths back (mid). Wide Long: feet are wider than hip width apart (wide), and three foot lengths back (long). These wide stagger stance positions can be used for various exercises including pelvic tilts, hip hinges, deadlifts, squats, shin circles, thigh circles, figure 8s, and ABH.

Stagger stances with turnout are helpful for doing any stagger stance movement if you need more balance. Turning the foot out 45-90 degrees is like a kickstand and provides you additional support while performing exercises. Every regular stagger stance has a turnout stance associated with it, as outlined in this video. These stagger stances with turnout can be used for various exercises including pelvic tilts, hip hinges, deadlifts, handoffs, ABH, and drop steps.

There are three inline stagger stances used in KPP: Inline Short, Inline Mid, and Inline Long. Inline Short: one foot is directly behind the other (inline), and one foot length back (short). Inline Mid: one foot is directly behind the other (inline), and two foot lengths back (mid). Inline Long: one foot is directly behind the other (inline), and three foot lengths back (long). These inline stagger stance positions can be used for various exercises including pelvic tilts, hip hinges, deadlifts, handoffs, ABH, and drop steps.

The pelvic tilt is an incredibly simple, underrated exercise that is gentle on the body and yields tremendous benefits. The pelvic tilt focuses on awareness rather than maximal contraction, and improves strength, stability, and mobility in the pelvic region. More specifically, the pelvic tilt strengthens and stretches your lower abdominals and low back muscles. Pelvis tilts can be performed in any square or stagger stance, as well as hinge, squat, plank, and hip bridge positions.

Strengthen your quads, glutes, hamstrings, and core with bodyweight squats that you can do anywhere, anytime! The quarter depth version is great for those just starting to build their leg strength.

Strengthen your quads, glutes, hamstrings, and core with bodyweight squats that you can do anywhere, anytime! The parallel depth version is the most appropriate variation for most people, if mobility allows.

Strengthen your quads, glutes, hamstrings, and core with bodyweight squats that you can do anywhere, anytime! If the range of motion works for your body, the deep depth will increase the challenge on your posterior chain muscles (back side of the body).

Strengthen your quads, glutes, hamstrings, and core with bodyweight squats that you can do anywhere, anytime! This combo practices all the depths in sequence.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for deadlifts, swings, and more advanced Kettlebell Solo exercises. The narrow square variation is great prep for suitcase deadlifts and outside the body passing.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for deadlifts, swings, and more advanced Kettlebell Solo exercises. The narrow square variation is great prep for suitcase deadlifts and outside the body passing.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The neutral square variation prepares you for two hand and one hand deadlifts, swings, and two hand passing.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The neutral square variation prepares you for two hand and one hand deadlifts, swings, and two hand passing.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The wide square variation prepares you for thigh circles, leg circles, and inside the legs passing.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. Adding the handcuff helps keep the spine straight and stretches the shoulders, chest, and upper back.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. Adding the handcuff helps keep the spine straight and stretches the shoulders, chest, and upper back.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. Adding the kettlebell handcuff helps keep the spine straight and stretches the shoulders, chest, and upper back.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. Adding the kettlebell handcuff helps keep the spine straight and stretches the shoulders, chest, and upper back.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The kickstand variation strengthens your body for kickstand deadlifts, thigh circles, shin circles, and freestyle KPP.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The kickstand variation strengthens your body for kickstand deadlifts, thigh circles, shin circles, and freestyle KPP.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The single leg variation strengthens your body for single leg deadlifts, any exercise that requires more weight on one leg than the other, and freestyle KPP.

The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The single leg variation strengthens your body for single leg deadlifts, any exercise that requires more weight on one leg than the other, and freestyle KPP.

The goal of the handcuff is to open the chest and heart, mobilize the shoulders and thoracic spine, and create connection, awareness, and communication between the pelvis and axial skeleton.

The kettlebell handcuff is a weighted stretch for your back and shoulders. Adding the kettlebell increases the intensity of the stretch from the regular handcuff, while keeping the palms facing backward decreases the demand on the chest.

The kettlebell handcuff is a weighted stretch for your back and shoulders. Adding the kettlebell increases the intensity of the stretch from the regular handcuff, while keeping the palms facing backward decreases the demand on the chest. Performing a pelvic tilt in conjunction with the kettlebell handcuff strengthens the lower back and abdominals while keeping the upper back and chest open.

The Two Hand Clean is a simple way to use the legs efficiently to bring the bell into the goblet position, typically to perform a goblet squat. This exercise strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

Prepare for any bottoms up movement by performing this version of the Two Hand Clean. This exercise strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

The One Hand Rotational Clean is a unique way to bring the bell up for any bottoms up movement. This exercise strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

The Cheat Clean is the easiest and safest way for beginners to bring the bell into the rack position. This exercise strengthens the biceps and forearms.

The Cheat Clean is an easy way to bring the bell to rack position and helps prepare beginners for the One Arm Clean. The Cheat Clean strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

The Cheat Clean is an easy way to bring the bell to rack position and helps prepare beginners for the One Arm Clean. The Cheat Clean to Squat strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

Learn how to bring the bell to rack position safely and effectively. The One Hand Clean increases lower body power, core and upper body strength, and teaches you to coordinate the upper and lower body to efficiently transfer momentum.

Learn how to bring the bell to rack position in order to perform a squat. The One Hand Clean to Squat targets the glutes, hamstrings, shoulders, arms, and core, and increases speed and power.

The One Hand Front Squat is a great way to strengthen the legs while maintaining core and upper body strength. This exercise targets the glutes, legs, abs, back, and arms. This exercise builds strength for more advanced kettlebell skills and KPP drills.

Goblet squats train the glutes, quads, hamstrings, core, and arms. The strength built from squats carries over to many other Kettlebell Solo exercises, including leg circles, swings, flips, and tosses.

Notice the differences between performing a goblet squat with the bell in the regular position (bottom facing down) and a goblet squat with the bell in the bottoms up position (bottom facing up). Besides the difference in bell position, there is more of a forward lean in the regular goblet squat, while the torso is more upright in the bottoms up squat.

The Two Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and core. The deadlift is foundational to every other kettlebell movement, as many of them are also loaded hip hinge movements. The Two Hand Deadlift prepares your body for swings, two hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.

The Two Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and back. The straight leg version is tougher on the quads and hamstrings. The deadlift is foundational to every other kettlebell movement, as many of them are also loaded hip hinge movements. The Two Hand Deadlift prepares your body for swings, two hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.

The One Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and back. The one hand version places more demand on the core and loaded arm to maintain center position. The One Hand Deadlift prepares your body for swings, one hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.

The One Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and back. The one hand version places more demand on the core and loaded arm to maintain center position. The One Hand Deadlift prepares your body for swings, one hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.

The Suitcase Deadlift builds strength in the glutes, hamstrings, abs, and back. Loading the lift on one side only places more demand on the core as well as the loaded arm to maintain center position. The Suitcase Deadlift prepares your body for outside the body swings, passing, flips, and tosses.

The Kickstand Deadlift shifts more weight toward one leg, offering a greater training effect for the glutes and hamstrings. The exercise also builds strength and stability in the abs and back. The Kickstand Deadlift prepares your body for single leg deadlifts, swings, one hand passing, shin circles, thigh circles, and freestyle KPP.

The Kickstand Deadlift shifts more weight toward one leg, offering a greater training effect for the glutes and hamstrings. The exercise also builds strength and stability in the abs and back. The Kickstand Deadlift prepares your body for single leg deadlifts, swings, one hand passing, shin circles, thigh circles, and freestyle KPP.

The Kickstand Deadlift shifts more weight toward one leg, offering a greater training effect for the glutes, hamstrings, abs, and back. The two hand variation will test your balance! The Kickstand Deadlift prepares your body for single leg deadlifts, swings, shin circles, thigh circles, and freestyle KPP.

The front of the foot variation of the Kickstand Deadlift shifts weight forward as well as toward one leg, offering a greater training effect for the glutes, hamstrings, abs, and back. The Kickstand Deadlift prepares your body for single leg deadlifts, swings, one hand passing, shin circles, thigh circles, and freestyle KPP.

The front of the foot variation of the Kickstand Deadlift shifts weight forward as well as toward one leg, offering a greater training effect for the glutes, hamstrings, abs, and back. The Kickstand Deadlift prepares your body for single leg deadlifts, swings, one hand passing, shin circles, thigh circles, and freestyle KPP.

The front of the foot variation of the Kickstand Deadlift shifts weight forward as well as toward one leg, offering a greater training effect for the glutes, hamstrings, abs, and back. Holding the bell with two hands is a greater balance challenge! The Kickstand Deadlift prepares your body for single leg deadlifts, swings, shin circles, thigh circles, and freestyle KPP.

The outside the foot variation of the Kickstand Deadlift develops stability when the bell is outside the body in a stagger stance and builds strength in the opposite side of the body from where the bell is loaded. This is a slower, more controlled exercise that prepares you for dynamic outside the body work. This exercise is a progression toward single leg deadlifts, swings, one hand passing drills, shin circles, thigh circles, and freestyle KPP.