Hear about Thomas's experience with the Kettlebell Solo Foundations & Lifestyle Program and how it has helped him and his clients/patients!

The Bottoms Up variation of the Goblet Squat makes it easier to keep the chest up and shift weight into the heels. This exercise trains 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 One Hand Clean is a simple way to use the legs efficiently to bring the bell into the rack position, to perform any single bell exercise from rack. This exercise strengthens the glutes, hamstrings, shoulders, arms, and core, and teaches you to efficiently transfer momentum from the legs to the arms.

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.

Around the Body Handoffs are always performed in both clockwise and counterclockwise directions. This video will show you the smoothest and most efficient way to switch directions.

Thigh Circles work your butt, thighs, abs, back, and arms while improving your kettlebell handling skills. Adding a pulse increases the cardiovascular demand of the movement. Thigh Circles develop the strength to handle more dynamic loads safely when doing KPP and more advanced forms of Kettlebell Solo training.

- Begin with the kettlebell on the ground in front of the foot. - Shift your weight to the foot behind the bell and hover the other foot off the ground. - Hinge forward and grab the kettlebell handle with the same side hand. Let the free leg lift up to counterbalance your torso as you hinge forward. - Breathe a sip of air in to pressurize your torso and contract your midsection, then press through the rooted foot to return to standing. - Slowly lower the bell back down to the floor in front of the foot.

The Around the Body Handoff (ABH) increases rotational strength, stability, and coordination. The ABH is a preparatory movement for more advanced exercises like ABH with Steps and the Compass.