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.

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 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 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.

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).

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.

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 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.

Shin Circles build strength and stability in your lower body, core, and arms, all while improving your kettlebell handling skills. Doing shin circles in a stagger stance prepares your body for positions you may encounter in more advanced forms of KPP.

Shin Circle Figure 8s build buns and thighs with the staying power to ensure that you will last through prolonged bouts of Kettlebell Partner Passing. The weight shift variation challenges the hips through a greater range of motion that develops mobility and strength in the hips and lower back that will lead to success in Kettlebell Partner Passing.

The Thigh Rainbow work your butt, thighs, abs, back, and arms while improving your kettlebell handling skills. This is a progressive exercise to work towards doing the full Thigh Circle... but it is by no means easy!

Thigh Circles light your buns and thighs on fire, and the isometric hold places a much higher demand on your muscles by increasing their time under tension. Your back and abs will be working hard too! Thigh Circles develop the strength to handle more dynamic loads safely when doing KPP and more advanced forms of Kettlebell Solo training.

The Bump Start Swing is the simplest way for beginners to learn to bump the kettlebell into a swing. The swing strengthens the hamstrings, glutes, back, abs, and arms. It also boosts cardiovascular fitness — while standing in the same spot! The swing is the foundational exercise for hand release drills, flips, and Kettlebell Partner Passing.