GRINDS in kettlebell practice are the slow exercises – the ones you want to perform for 3-5 sets of 3-5 reps, such as presses, deadlifts, squats and get-ups. BALLISTICS are the quick lifts — such as swings and snatches — that are to be performed for however many reps before form degrades from fatigue, or before power output diminishes. Typically, this falls between 10-20 reps.

The 7 basic human movements are combined from Master SFGs Dan John and David Whitley. Dan’s 5 movements are:

1. Push
2. Pull
3. Hinge
4. Squat
5. Loaded Carry

After assisting a workshop with MSFG David Whitley, I added:

1. Rotation
2. Counter-rotation (fighting against rotation)

via [Seven] Basic Human Movements | StrongFirst.


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