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# Zack Henderson Fitness

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## Posts

- [How To Get Your First Pull-Up](https://zackhenderson.com/how-to-get-your-first-pull-up/) - Level 1 Pull-Up Exercises Most trainers would have you immediately jump up on a bar and start with bar hangs or pull-up negatives. Those are great exercises, but they're also pretty advanced. So, if you're a beginner, let's start with some exercises that are more approachable, scalable, and build your foundation. For pulling strength, the
- [Kettlebell Windmill Ultimate Guide](https://zackhenderson.com/kettlebell-windmill-ultimate-guide/) - The kettlebell windmill is a classic strength/stretch lift that develops shoulder stability, core strength, and hip flexibility. Mastering the windmill will give you a powerful tool to get in touch with your lats and obliques and the pliability of your posterior chain.
- [Home Gym Buyer's Guide](https://zackhenderson.com/home-gym/) - A not-so-short list of at-home workout equipment I use personally and recommend to clients. I've included some context on the benefits of each piece so you can make an informed buying decision.
- [The Ultimate Guide to the Kettlebell Press](https://zackhenderson.com/ultimate-kettlebell-press-guide/) - {New} 21-Day Kettlebell Press Challenge < As lifters, we want shoulders that are both muscular and mobile, strong and stable. Whether you want a V-taper physique or the strength to hoist heavy iron with ease, you have to be a serious student of the military press. The military press reigns supreme as king of the
- [How To: Hanging Leg Raise (Beginner to Advanced Progressions)](https://zackhenderson.com/how-to-hanging-leg-raise-beginner-to-advanced-progressions/) - When it comes to abs, bodybuilders and strength athletes agree… The hanging leg raise is the king of core work. A strong core is foundational to a strong body. The strength you develop through hanging leg raises will improve your performance across all sorts of lifts - from bodyweight calisthenics like pull-ups and push-ups to
- [The Ultimate Guide to the Kettlebell Swing](https://zackhenderson.com/the-ultimate-guide-to-the-kettlebell-swing/) - "The swing is a fat-burning athlete builder." - Dan John The dynamic full-body workout you get from kettlebell swings is unbeatable. Power, strength, cardio… it’s all here (and then some). The kettlebell swing is pretty close to a perfect exercise with its mix of dynamic power, total-body engagement, and fluidity. Whether you’re a fitness enthusiast
- [The Ultimate Guide to the Goblet Squat](https://zackhenderson.com/the-ultimate-guide-to-the-goblet-squat/) - The Goblet Squat is a simple yet powerful total-body exercise and is the best way to learn how to squat with a kettlebell. In this article, we're breaking down the kettlebell goblet squat, and how to perform it with proper form to develop hip mobility, leg strength, and total-body work capacity. We'll also take a
- [The Bulgarian Goat Bag Swing](https://zackhenderson.com/the-bulgarian-goat-bag-swing/) - This goofy sounding exercise could be the missing link in your kettlebell workouts. Developing a strong, consistent hip hinge should be a top priority for new lifters. The hinge is the key to unlocking your strength potential in any fitness or performance endeavor, not just kettlebell training. A good hip hinge properly engages the hamstrings
- [The Ultimate Guide to the Turkish Get-Up](https://zackhenderson.com/the-ultimate-guide-to-the-turkish-get-up/) - Master "Naked" Get-ups First! Before we dive into the steps and techniques, first a disclaimer: Even though this lift is traditionally performed with a kettlebell, you'll need to learn the entire Turkish Get-up sequence "naked" - bodyweight only. Once you're comfortable with all the steps, perform the get-up with a shoe or yoga block balanced
- [Cast Iron vs. Competition Kettlebells](https://zackhenderson.com/cast-iron-vs-competition-kettlebells/) - Cast Iron vs. Competition Kettlebells - What are the differences and do they matter? Competition Kettlebells * A disclaimer - your first kettlebell cleans, presses, and get-ups will almost assuredly result in some light bruising on the forearm. Your skin will adapt and toughen. Until then, practice these lifts sparingly or consider a KettleGuard. It's
- [Turkish Get-Up | Strength Secrets Revealed](https://zackhenderson.com/turkishgetup-expert-tips/) - Few exercises elicit more "Huh?"s and "Wait. What?"s than the Kettlebell Turkish Get-Up. From the name to the dozen or so steps, to the "What muscles does this work?" conversation - the TGU is a multi-layered movement puzzle. The real fun begins after you nail the basic sequence and discover the subtleties that unlock new strength
- [4 Kettlebell Press Mistakes (and how to fix them)](https://zackhenderson.com/4-kettlebell-press-mistakes-and-how-to-fix-them/) - The strict military press is pound-for-pound the hardest of the basic lifts to perform: A weight (kettlebell, barbell, household pet) is held motionless at the shoulders, then pressed vertically into a full arm lockout with minimal leaning or movement from the rest of the body. Overhead pressing is a challenge to any lifter's shoulder mobility
- [5 Kettlebell Exercises Every Beginner Should Know](https://zackhenderson.com/5-kettlebell-exercises-every-beginner-should-know/) - Kettlebell training is a skill. Every skill - from music to math to sports - contains within it a set of fundamental ideas that demand consistent practice in order to attain mastery. We call those ideas "the basics." Skip the basics and you're walking on shaky ground. Doomed to the amateur level. When it comes
- [Kettlebell Turkish Get Up Tips To Get UNSTUCK](https://zackhenderson.com/kettlebell-turkish-get-up-tips-to-get-unstuck/) - I cut my teeth as a young trainer in the hustle and bustle of a big commercial gym, grinding through long hours on "split shifts" (early mornings and late afternoons). Those hours were often packed with 30-minute sessions where I was expected to lead clients through effective total-body workouts. Few of my clients came in
- [What are Kettlebells Good For? (And What Sizes To Start With)](https://zackhenderson.com/kettlebell-sizes-to-start-with/) - Kettlebells have been pretty hard to find this year. Quarantine mandates set off an unprecedented run on home fitness equipment that left manufacturers struggling to keep up with demand. Thankfully, it looks like most retailers are catching up on stock... but Black Friday is quickly approaching. It seems the rest of the world is catching
- [The Ultimate Single-Leg Deadlift Guide](https://zackhenderson.com/single-leg-deadlift/) - The deadlift and all its variations develop strength in the posterior chain (glutes, hamstrings, back, and lats), and when performed on one leg, we stack up new levels of balance and athleticism without the need for complex agility drills. Keep reading to learn how to single-leg deadlift with proper form and some of my favorite
- [How to Kettlebell Clean (Ultimate Guide)](https://zackhenderson.com/how-to-kettlebell-clean/) - The kettlebell clean is a powerful full-body exercise that is notoriously difficult to learn. In this article, you'll learn a fool-proof, step-by-step process to performing the kettlebell clean without banging up your forearms! To some lifters, the clean is little more than the annoying step before a press. But to the real strength technician, the
- [The 3-Minute Leg Destroyer | Get Zacked](https://zackhenderson.com/get-zacked-2/) - The Get Zacked series is a collection of my favorite bodybuilding-inspired tips and techniques to build muscle, get an epic pump, and increase the almighty mind-muscle connection. Today's exercise is gonna burn. We're hitting the hamstrings and quads hard with a simple time-based combo. Broadly speaking, lower body exercises can be categorized as either Squat
- [The See-Saw Chest Pump | Get Zacked](https://zackhenderson.com/get-zacked-1/) - "You're looking Zacked. It's like jacked, but better." -- Matthew Sprinkle Welcome to the first installment of Get Zacked, a celebration of broing out and all things flex. In this series, you'll learn my favorite bodybuilding-inspired tips and techniques to build muscle, get an epic pump, and increase the almighty mind-muscle connection. Today we're spicing
- [The Simple Habit of STRONG and Successful People](https://zackhenderson.com/the-habit-button/) - Your success, in the gym and in life, hinges on habits and your ability to create them. By using a simple 5-minute timer, you can literally push "start" on new habits and maximize your progress each and every day. It's been said life is the sum of your habits. I wouldn't go *quite* that far.
- [Try This "Hybrid" Deadlift](https://zackhenderson.com/try-this-hybrid-deadlift/) - Want to get strong? Like, REALLY strong? Then you must become a student of the deadlift. But we're not just talking about doing a lot of deadlifts... We're talking about being a mad scientist in the deadlift laboratory. Testing, experimenting, and putting everything under the microscope of performance. Picking up weight off the ground is
- [How To Kettlebell Snatch: The Complete Guide](https://zackhenderson.com/how-to-kettlebell-snatch/) - As you'll soon find out, what happens in between the punch and the catch makes all the difference. The kettlebell snatch is a true hybrid lift in that it builds strength, cardio, and power with every rep. Launching and stabilizing a heavy weight over your head requires a tremendous effort from every muscle in your
- [Kettlebells for Brazilian Jiu-Jitsu](https://zackhenderson.com/kettlebells-for-brazilian-jiu-jitsu/) - Wrestling was the one sport I showed any aptitude for as a kid. I just didn't have the discipline reserves to handle the long practices AND get my homework done. Yes, I was, and still am, way more nerd than jock. The more I got into training and teaching kettlebells, the more I noticed my
- [How To Back Squat Like A Pro](https://zackhenderson.com/how-to-back-squat-like-a-pro/) - "My squat is deeper than your emotions." There are dozens of squat variations worthy of your training time. But for maximal strength and muscle gain, one squat rules the roost - the barbell back squat. The back squat allows you to handle the most weight possible. All else equal, you'll lift more in your deadlifts
- [Try These Crazy Partner Kettlebell Workouts](https://zackhenderson.com/crazy-partner-kettlebell-workouts/) - The Rules: One partner will lift and the other will play "traffic cop" by directing the movement with Stop and Go commands. In our example, Savanna handles double bottoms-up kettlebells.* I point out one side at a time to randomly start and pause the press motion. *The lifter should choose a weight she can safely
- [(Fitness Coaches) How To Get Started With Online Training](https://zackhenderson.com/how-to-get-started-with-online-training/) - The internet has completely changed the fitness industry. You can get a world-class education from the blogs, social media posts, videos, and products that come from smart coaches (unfortunately, you might also have to wade through some cringe-worthy kettlebell swings along the way). We are connected now more than ever, and that means two powerful
- [Kettlebells for CrossFit Coaches (Workshop Video)](https://zackhenderson.com/kettlebells-for-crossfit-coaches/) - Timestamps: 2:30 - 90/90 Breathing 6:15 - Kettlebell Simple & Sinister Warm-up (Halos, Prying Goblet Squat, Glute Bridge) 20:45 - Kettlebell Deadlifts 29:07 - Hike Pass 32:40 - 2-Hand Kettlebell Swing 44:52 - 1-Hand Kettlebell Swing 56:30 - Partner Swing 1:01:50 - Hand-to-Hand Swing 1:03:45 - Kettlebell Rack Position 1:07:11 - Clean Drop 1:10:00 -
- ["Kettlebells & Cookies For A Cause" (Workshop Video)](https://zackhenderson.com/kettlebell-foundations-workshop/) - 1:59 - Why I Train 4:22 - Checking In with Biofeedback & Deep Breathing 11:37 - Warm-Up with Halos, Glute Bridges and Goblet Squats 20:00 - Back Pressure Crunch 22:51 - Tug of War Plank 26:08 - KettleBelly 29:37 - Goblet Squat 35:58 - Lat Activation 39:50 - Kettlebell Deadlift 47:27 - Kettlebell Swing 58:51
- [The Most Common Kettlebell Swing Mistake (and an easy fix)](https://zackhenderson.com/the-most-common-kettlebell-swing-mistake-and-an-easy-fix/) - "Kettlebell swings hurt my back." If you've ever uttered these words, please note: I still love youThere are plenty of non-kettle options for training your glutes and cardio (hill sprints come to mind)The WAY you are doing kettlebell swings is hurting your back Correcting technique in the swing is tricky. You're moving fast and once
- [Kettlebells vs. Dumbbells (For The Upper Body)](https://zackhenderson.com/kettlebells-vs-dumbbells-for-the-upper-body/) - "To lift or not to lift?" That's a dumb question. But WHAT to lift? Now that's worthy of a discussion. A search for "exercise equipment" on Amazon brings up over 40,000 product results. Commercial gyms have dozens of machines for every muscle group. We have more tools at our disposal than we'll ever need in
- [Belief (A Message For You)](https://zackhenderson.com/belief-a-message-for-you/) - I believe in you. I believe you can accomplish that thing you (day)dream about. I believe you can lose the weight, lift the weight, run the race, look better, feel better, be better. It's not because I think you're special. Quite the opposite in fact. I believe in you because I've seen too many other
- [Recap: Battle on the Border 2016](https://zackhenderson.com/recap-battle-on-the-border-2016/) - The sport of powerlifting in an interesting one. You're basically there to lift as much weight as safely possible while trying to look cool in a singlet. I was recently asked, "As a coach, are you allowed to shout last-second instructions?" "Well, technically, sure. But there aren't any last-second surprises coming from the barbell." There
- [The Top 6 Kettlebell Swing Variations](https://zackhenderson.com/the-top-6-kettlebell-swing-variations/) - More options = More ways to progress The swing offers a veritable smorgasbord of benefits to your physique and performance. Like PF Flyers, the kettlebell swing is a proven classic that will make you run faster and jump higher. Unlike the shoes, however, the kettlebell does this by stripping body fat and boosting raw strength.
- [The Best Lifting Program You'll Read on the Internet Today](https://zackhenderson.com/the-best-lifting-program-youll-read-on-the-internet-today/) - Lots of folks start crazy workout programs. Not many finish. We know this about fad diets, too. There's a sort of high that comes with starting something new and discovering the hidden secret to six-pack abs. The other day I read an Instagram comment from a follower who just started a "high volume, high intensity,
- [Stay Fit On The Road: Your Ultimate Travel Workout Checklist](https://zackhenderson.com/the-ultimate-travel-workout-checklist/) - The secret to this fitness thing is momentum. Actually, that's pretty true for a lot of things. Consider Jerry Seinfeld's classic advice for comedians: Write a joke, put a big red "X" on your calendar for the day, and don't break the chain. Our environments have a big impact on our habits and the ability
- [Jennifer Millican | Powerlifting World Champion](https://zackhenderson.com/millican/) - Jennifer Millican is the 2017 IPF World Champion in the 57kg class where she set a back squat record of 384lbs and achieved a total of 1,016lbs. As a focused competitor, she combines methodical training and nutrition with a champion mindset that she details in this episode. Jennifer trains at The Ogre Compound in Mt. Juliet TN
- [Jennifer Millican | "There is no magic fairy dust"](https://zackhenderson.com/fairydust/) - Couldn't be more stoked to share with you another episode with Jennifer Millican. This is her talk at the Music City Liftapalooza, where she goes deep into her mindset and approach to goal setting, training, competition, and life. I hope you enjoy it ;) https://youtu.be/Ue3L4YOuIIM
- [How To Gain Muscle With Bodyweight Exercise](https://zackhenderson.com/gain-muscle-bodyweight-exercise/) - Despite what you may have heard You CAN Build Muscle Without Lifting Weights! Bodyweight exercises are often dismissed as "too easy" by hardcore training types and only effective for "endurance." This attitude is one of association - we see high-rep bodyweight workouts in boot camp classes and think that's all they're good for. But by respecting
- [Turkish Get-Up Tips From the Pros (Pt. 2)](https://zackhenderson.com/turkishgetup-expert-tips-pt-2/) - The Turkish Get-Up is a tricky exercise to perform. And pronounce. And sometimes spell (is the hyphen really necessary? I'm still not convinced.) In any case, as we discussed in part 1, there are tons of tiny details we can practice to supercharge this lift. Here are over a dozen more ideas to keep you
- [Strength Unlimited Seminar Recap](https://zackhenderson.com/strength-unlimited-preview/) - Back in June, I hosted a hybrid training workshop called the “Strength Unlimited” seminar. The premise being that the info covered revealed the principles to accomplish any strength goal. The first half of the seminar was a crash course in the Original Strength System by PJ Olsen. I’ve used the reflexive strength approach to great
- [A Better Way To Do Farmers Walks](https://zackhenderson.com/ninja-carry/) - The last thing a really strong person wants is an injury that prevents her or him from doing, well, stuff that makes her or him even stronger. As we find more and more plates on the bar, how do we make sure we aren't actually subjecting ourselves to more and more injury risk? A relentless
- [Taming the Kettlebell Clean](https://zackhenderson.com/taming-kettlebell-clean/) - Like this? "No." Better? "Not really. Let's move on." This is how my first few sessions of trying to learn the clean went. The clean took me even longer to "get" than the more technical kettlebell lifts like TGUs and snatches. Indeed, most people seem to struggle with this seemingly straightforward lift. The Problem with
- [Jen Thompson | A Chat With the World's Strongest Bench Presser](https://zackhenderson.com/jen/) - Jen Thompson is one of the strongest humans on the planet, boasting a 325lb bench press and a recent 1st place finish at the 2016 USAPL Raw Nationals. She's the USAPL North Carolina state chair and has organized the majority of competitions I've participated in. I had the pleasure of training at her home gym
- [Deadlift Do's and Don'ts](https://zackhenderson.com/deadlift-dos-donts/) - The cool thing about deadlifts is all the many ways they can be modified to fit different body types and goals. Though there are only a handful of rules, namely "don't get hurt," here are 3 common mistakes that hold many people back from deadlift mastery... https://www.youtube.com/watch?v=96gQVHDs61E PS - If you're interested in getting stronger
- [How Will Smith Can Improve Your Bench Press](https://zackhenderson.com/will-smith-bench-press/) - Yes, Will Smith is strong. He had quite the morning pull-up routine in I Am Legend if I remember... But today's tip comes from an unlikely place - his advice to Kevin James for going in for the first kiss... https://youtu.be/DSpJQlBJCzA?t=1m40s While I prefer the cigar smoking, alien ass-kicking version of Will Smith from Indepence
- [Don't Move! Isometrics for Core Strength](https://zackhenderson.com/isometrics-core-strength/) - Can you pass the core test? I'm talking 2 continuous minutes in a push-up position plank. This is one of my go-to assessments for all students. Most "fit" people can handle the first minute no problem. It's the next minute where we really see how firm the foundation is. Get the shakes? Saggy back? Shoulders
- [Popular Fitness Advice You Can Ignore (Part 1)](https://zackhenderson.com/popular-fitness-advice-can-ignore-part-1/) - Most bad advice comes after words like "Always" or "Never..." (usually something fun). Facts are spun and used out of context - and just because something might be true doesn't mean it's helpful. Onward to the biggest myth in the fitness world... Use Light Weights To Avoid Getting Bulky Poor advice on several levels. First, on "exercising"
- [Boost Your Pull-Up Power](https://zackhenderson.com/pull-up-power/) - The pull-up... we know a good one when we see one, right? The body seems to float upwards like somebody turned down gravity. Getting to that point isn't easy. In a word, good pull-ups are tough. Achieving your first pull-up can seem downright impossible and those working towards higher reps are often plagued with overuse
- [5 Easy Ways To Actually Keep Your New Year's Resolutions](https://zackhenderson.com/2017-success/) - Waves of eager "resolutioners" are flooding gyms around the world. Many will be greeted with a collective eye-roll and, much to the delight of gym rats with no time or patience on chest day, won't be around come March. It seems trendy to look down on these folks' efforts. Afterall, "It's a lifestyle, bro." I'm not
- [Protein & The Domino Effect](https://zackhenderson.com/protein/) - The new year is almost here and, if you're someone who enjoys setting resolutions, you might be seeking ways to look, feel, and perform better in 2017. This will involve diet and exercise of course, but it need not be too complicated. In fact, it must be simple. Even the most dramatic transformations hinge upon the
- [How To: The Pendlay Row](https://zackhenderson.com/pendlay-row/) - https://www.youtube.com/watch?v=mOMLWJqoXYI Who needs a stronger back? I do. And you, most likely. A strong back will make you... well, stronger, and also help combat "desk hunch." Pull-ups (weighted) are my personal favorite way to train the back. However, the muscles benefit from a combination of both vertical (elbows up/down) and horizontal (elbows back/forth) pulling moves.
- [The 7 Habits of Highly Effective Lifters](https://zackhenderson.com/7-essential-strength-habits/) - The 7 Habits of Highly Effective Lifters https://www.youtube.com/watch?v=Dz4GsuALS7g Plan the Work The biggest difference between an effective lifter and "everyone else" is that he or she follows a plan. This is not to say every rep and weight is planned out in detail, of course, there must always be some degree of flexibility. But each
- [Try This Strength Sandwich](https://zackhenderson.com/try-strength-sandwich/) - Classic Combinations That Get the Job Done... Peanut butter & jelly. Jagger & Richards. Kettlebells & pull-ups. Let's talk more about the latter... When I'm short on time, but need to get a full-body sweat on, my preferred minimalist method includes controlled low-rep bodyweight moves and whatever kettlebell skills need work. These "strength
- [USAPL Raw Nationals 2016](https://zackhenderson.com/usapl-raw-nationals-2016/) - Last weekend was UASPL raw nationals and my first experience coaching at that level. True to form, the meet was well run and everyone from the vendors to the athletes to the officials were super helpful and supportive. It was an honor to coach two dedicated lifters: Tracy Cook I had the pleasure of
- [Squat Smarts Pt.2](https://zackhenderson.com/squat-smarts-pt-2/) - In part 1, we examined the importance of quad strength in the back squat. Now let's address everyone's favorite squat muscles - the glutes. If you want to truly maximize your strength, intense focus must be placed on actively squatting with the glutes. Why? Because it's so easy to lose true engagement through the hips, especially
- [Squat Smarts: Part 1](https://zackhenderson.com/squat-smarts-part-1/) - Want to get jacked, lean, and strong as an ox? You know what to do. Squat, of course. But the story doesn't stop there. You must squat well. Mobility and technique practice are a big part of the game, but even after the movement is dialed in, faults creep in as the weight creeps up... Heels
- [Bench Press Tips for the Desk Jockey](https://zackhenderson.com/bench-without-pain/) - Our hands are pretty important. They type our texts, hold our coffee, and lift our weights. We interact with the world through our hands. For the white collar strength athlete, 8 hours of computer work can present a few problems... one of which being the health and readiness of the wrists. Nowhere is hand health and
- [The Day I Stopped Being (Just) A Personal Trainer](https://zackhenderson.com/helppeople/) - This post was composed on my apartment floor... Not because I ate too much Mexican food and had to lie down (it's not Tuesday), but because all my furniture is in another town. Another state. Another time zone. I'm moving on from a time and place that taught me a lot. Largely, what it means to be a
- [Strong Lessons](https://zackhenderson.com/strong-lessons/) - The sport of powerlifting is an interesting one. You're basically there to lift as much weight as safely possible while trying to look cool in a singlet. I was recently asked, "As a coach, are you allowed to shout last-second instructions?" "Well, technically, sure. But there aren't any last-second surprises coming from the barbell." There
- [Should I Add Weight or Do More Reps?](https://zackhenderson.com/add-weight-reps/) - Here's an obvious question to ask as you approach your training session... "How can I get stronger today?" There are a handful of basic rules that you must follow in order to turn your body into a lean, mean lifting machine. Disrespect these rules and remain stuck at plateaus barren of muscle, strength, and personal records. Sounds terrible, right?
- [3 Tips to a Better Squat](https://zackhenderson.com/3-tips-to-a-better-squat/) - Between Instagram booty routines and 30-day squat challenges, it's never been more popular to work your hind-quarters. Indeed, training squats is a must whether you're trying to build a bigger caboose, lose weight, or get an overall stronger body. Why Squats are Vital for your Health... The very first exercise I teach new clients is the bodyweight squat. With just
- [Can I do Deadlifts after Yoga?](https://zackhenderson.com/can-i-do-deadlifts-after-yoga/) - Clanking heavy barbells and barefoot vinyasa - opposite ends of the fitness spectrum you might say. Perhaps, but each can make the other better. If you're doing a well rounded program, or simply have a lot of interests, you might find yourself juggling different activities at the same time. Everything that engages your mind and body
- [Are You the 8% ?](https://zackhenderson.com/are-you-the-8/) - Could dog food hold the secret to helping you make 2016 the year you FINALLY keep your New Years Resolutions? How's that New Year's Resolution going? Signing up for a marathon sure sounded like a great idea before you had to hit 3 miles of pavement while nursing a January 1st hangover. With February coming right up,
- [Straight Talk About Crowded Gyms in January](https://zackhenderson.com/straight-talk-about-crowded-gyms-in-january/) - We're almost 2 weeks into January and gyms across America are buzzing with the "New Years" crowds. It's also a trendy time to start complaining about how you can't get in a good workout because of all the noobs hoggin equipment. Online, I've seen a lot of memes directed towards people who, in all statistical probability,
- [Fall Strength Challenge 2015!](https://zackhenderson.com/fall-strength-challenge-2015/) - Good times were had by all at the Fall Strength Challenge! Numerous personal records were set and broken. If ya weren't there, check out the next best thing: https://www.youtube.com/watch?v=T9PCDAqim8w
- [Free Burritos!](https://zackhenderson.com/free-burritos/) - Black Friday was 3 weeks ago. So why the huge line of camped-out shoppers snaking down the sidewalk... On a Thursday morning? In the cold? In the rain? For one of the greatest culinary inventions of modern times, of course - the burrito. And not just any burrito, a free burrito. And not just a free
- [Friend-spiration](https://zackhenderson.com/friend-spiration/) - What motivates you? No doubt there are many layers to that onion. There is always a balance of intrinsic and extrinsic motivation needed to sustain healthy habits. This will shift depending on your goals and experience. Popular "fitspiration" memes (and now whole Instagram accounts) attempt to appeal to both sides of the coin with 1) Hot
- [Are You "iPhone" Strong?](https://zackhenderson.com/are-you-iphone-strong/) - I did a Spartan Race last weekend. So did many thousands of others. There was much to be done that day - climbing walls, crawling in mud, carrying heavy things, and throwing pointy objects. But there was one thing I didn't see anyone doing. And I realized it as soon as I got back to "civilization." It
- [Celebrate Your Strength](https://zackhenderson.com/celebrate-your-strength/) - Exercise expands your scope of what's possible. Couch to 5k to ultramarathon. There are all types of schools and shades and stages of strength. Each can teach you something about yourself. Powerlifting - or the pursuit of strength in the squat, bench press, and deadlift - offers a unique opportunity to laser-focus your training. I
- ["Get Back At Zack" Workout - 2nd Edition](https://zackhenderson.com/get-back-zack-workout-2nd-edition/) - Training has been pretty intense for me lately - Preparing for a powerlifting meet in March, a Spartan Race in April, and an advanced kettlebell workshop in May! Despite all of that, it's time to "train your trainer" once again! Y'all gave me quite a killer workout last time... https://www.youtube.com/watch?v=DEIqzZiHarI You know the
- [Reverse Resolutions](https://zackhenderson.com/reverse-resolutions/) - The new year is here! Did you make any resolutions for 2015? If you're like most people you did.... but you're not totally sure it'll last. Will the "new you" make it to 2016? The sad fact is that most resolutions don't make it past Groundhog Day. That's not a dig on anyone's character or
- [My "Addiction" ](https://zackhenderson.com/water/) - "You're addicted to water." That's what a client told me after my third sip from a nearly empty water bottle. We were talking about daily water intake (a topic of conversation that always makes me thirsty) and the importance of hydration. I can leave most nutrition topics open for negotiation, but not drinking water. Considering your blood
- [A Spartan Story](https://zackhenderson.com/spartan/) - Last month I ran 20+ miles worth of Spartan race over a weekend. Impressive though it might sound, the notorious difficulty of the race is NOT why that weekend was so special to me. To really understand, let's back up a couple years. Fresh off the RKC kettlebell certification weekend (a strength and endurance event all its
- [Introducing The "Get Back at Zack" Workout](https://zackhenderson.com/get-back-zack-workout/) - I've been sticking to very short, simple workouts lately. I usually throw around a couple kettlebells before working on squats or deadlifts. After 30-45 minutes, I'm done! While that's typically all my schedule will allow, I've been toying with the idea of going "all out" with a big workout once a month. And for a little fun,
- [Crocodile Breath](https://zackhenderson.com/best-breathing-exercise/) - Want to know the 9-second secret for boosting your health and your mood? Of course you do. Well, take a deep breath cause here it is.... .... and there it went. Get it? Breathing is fundamental. Duh. But how often do you think about it? Unless you regularly practice yoga or meditation, probably not often.
- [Client Highlights!](https://zackhenderson.com/september-highlights/) - September was a strong month! First off, Team Lean has lost in the neighborhood of 60 lbs since the start of the 90 Day Challenge! Very proud of everyone's consistency and willingness to take time out of the weekend to meet and weigh in! And now some shout-outs: Linsey hit a big weight-loss milestone that was
- [Run Like a Spartan](https://zackhenderson.com/run-like-spartan/) - I first heard about Spartan Races around the summer of 2012. At the time, I had just finished a kettlebell certification workshop that dictated my training focus for the previous 6 months. I needed something else to train for and challenge my comfort zone. I registered on my birthday and had 3 months to prepare
- [Lessons from My 1st Powerlifting Meet](https://zackhenderson.com/lessons-1st-powerlifting-meet/) - I say this all the time, and it bears repeating - your success in fitness (and life) hinges upon your ability to set and work towards worthwhile goals. Not sure how to set worthwhile goals? Click below.... This is especially important for me because, honestly, I'm not one of those people who just
- [How to Upgrade Your Mind & Body in 2 Minutes](https://zackhenderson.com/change-body-change-mind/) - Think of the last time you went to your favorite bar (and please tell me you do remember). Unless you go ultra-swank, you probably saw a wide range of characters - couples, friends, loners, businessmen, college kids, or even college professors (you know who you are). In any case, let's say one guy is standing
- [Excellence ](https://zackhenderson.com/excellence/) - A couple weeks ago, a training client asked me after a workout: "How did I do?" "Excellent." I replied. "You always say that." I couldn't help but laugh because it's true. In fact, that's how I answer about 60% of text messages. But I still mean it. To me, excellence means striving for consistent improvement
- [Burn 400 Calories in 3 Minutes!?](https://zackhenderson.com/stop-chasing-calories/) - Have you ever exercised with the sole purpose of burning a certain number of calories - plodding away on the treadmill until the screen lights up with your magic number? I call this calorie chasing. And here's the rub - it's hard to catch those suckers! Many popular exercise programs tout the amazing number of calories
- [A Case of The Mondays](https://zackhenderson.com/a-case-of-the-mondays/) - What to do when you don't want to workout The road to strength/weight loss/athleticism is often a bumpy one. Obstacles come and go - most are mental. The worst things you can do are lose momentum and quit. This doesn't mean you need to turn into a gym rat (or whatever rodent you identify with),
- ["Sharpen The Saw" ](https://zackhenderson.com/sharpen-the-saw/) - Sunday afternoon - time to stock up on some eats. Grocery list in hand, you set off for some grub. Snap goes the seatbelt - reverse, drive, right turn, and you're on the road. As disco plays on the mix station, your eye catches the exit sign for the highway. Turn signal engaged, you
- [The No-Nonsense Guide to Eating a Healthy Diet For Life](https://zackhenderson.com/the-secret-guide-to-eating-a-healthy-diet-for-life-pt-1/) - Consider ingredients... Before calories. Here's why...
- [Don't Start A New Workout Plan Before Doing This...](https://zackhenderson.com/walk/) - You literally have thousands of options when it comes to exercise. Of course, the "experts" on TV, in magazines, and the internet will insist their secret method is best. Everyone has an opinion, I sure do, but let's not overlook the most important part of exercising.... actually doing it. The real secret of people who
- [Bottoms-Up](https://zackhenderson.com/bottoms-up/) - Bottoms up... Put down your adult leisure beverage. I'm talking kettlebells here. The kettlebell has a knack for exposing weak areas. Holding the bell in the bottoms-up position utilizes the awkward design for unique benefit. (Bottoms-up meaning that the bell is gripped so that the flat bottom is facing up.) Balance, alignment, grip, and core
- [Balance, Grace, Strength - The Turkish Way](https://zackhenderson.com/turkish-get-ups/) - You do it every morning - you wake up and move from lying on your back or side to upright and walking. It involves every major muscle group and takes almost zero conscious thought. There is an "exercise" that takes this simple movement and breaks it down into steps, adds resistance, and demands elegance. The
- [20 = 80](https://zackhenderson.com/20-80/) - With so much going on in our daily lives, wasting time and effort in the gym is simply unacceptable. Therefore, it is of utmost importance to get the most out of the resources you budget for health and fitness. I'm a big fan of Pareto's Principle or the 80/20 rule, and you should be too.
- [Going the Distance: 26 Miles & 4 Football Fields](https://zackhenderson.com/going-the-distance-26-miles-4-football-fields/) - The following words are from Mr. Michael Schulman - a man who dominates marathons, knows his way around a kettlebell, and even helped me log a few runs past my standard 10 minutes. While running isn't my cup of tea, I'm fascinated with the physical and mental training that endurance events require. Here's a race
- [Welcome & Thank You](https://zackhenderson.com/welcome/) - First off, thank you for this great opportunity. It's an honor to coach those in the pursuit of strength, performance, weight-loss, and optimal health in the name of having a better existence on this Earth. Whether you're a current, former, or perspective client, I trust you'll glean something of value here. I'm always amazed

## Pages

- [Store](https://zackhenderson.com/store/) - welcome to the strength store!Here you'll find my flagship programs for building strength & muscle, getting lean, and moving & feeling better with kettlebells.New to kettlebells?Start Here!kettlebell Power Shred Challenge:Lose up to 10 lbs of stubborn body fat in 4 weeksComprehensive Pull-Up Training For BeginnersMaster this forgotten strength tool for new levels of strength and
- [East Nashville Kettlebell](https://zackhenderson.com/east-nashville-kettlebell/) - Howdy Neighbor!Do you want to get stronger, leaner, and move better in 2026?You're in the right place.With the power of simple Kettlebell Workouts, I help folks around Nashville build real-world strength, improve mobility and cardio conditioning, and feel confident in their bodies.My name is Zack Henderson.I'm a StrongFirst certified kettlebell instructor, strength coach of 15 years, and an
- [Reviews](https://zackhenderson.com/success/) - Real Success Stories From People Just Like You...“I decided to join a gym after hitting my eight month pregnancy weight (without actually being pregnant again). I was skeptical to invest in a personal trainer because of past history with other gyms. When I met with Zack, I sat in his office and cried because I
- [About](https://zackhenderson.com/about/) - It's Time To Get Stronger Than You Ever Thought Possible If you want to: Set more personal records... Get a lean, athletic physique... Train hard without pain... Then you're in the right place! Good training is all about getting stronger so you can tackle life’s challenges and feel great doing it. Proven Methods For The
- [Mentorship](https://zackhenderson.com/mentorship/) - Double Your Impact, Influence, and Income As a Strength Coach in 2026Are you passionate about helping people live better, stronger lives?Do you nerd-out on training, programming, and human psychology?Would you be excited to get out of bed every morning to build a fitness career based on honesty, integrity, and fun?Through high-touch mentoring, I'm going to
- [Coaching](https://zackhenderson.com/coaching/) - Transform Your Body and Get Stronger Than Ever (From Anywhere) With Online Coaching"I have accomplished so much more than would have thought possible."“Zack has exceeded my expectations as a trainer and coach in every regard. I have already accomplished so much more than I would have thought possible.Honestly I feel like the online training is just as
- [Powerlifting Coaching](https://zackhenderson.com/powerlifting-coaching/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Get Stronger Than You Ever Thought Possible Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Your Online Powerlifting Solution Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Whether you are just now considering competition, or have several meets under
- [Fitness Call](https://zackhenderson.com/fit-call/) - Break Through Plateaus and "Tune-Up" Your Lifts With Personalized Advice & FeedbackNow Available: Fitness Strategy Calls with Zack HendersonFeeling stuck in your training?Not sure you're performing an exercise correctly?Confused about diet and nutrition?Just want an objective pair of expert eyes on your current plan?For years, my online coaching clients have enjoyed the opportunity to get
- [StrongFirst Coaching](https://zackhenderson.com/strongfirst-coaching/) - StrongFirst CoachingAs a StrongFirst Elite instructor, it's my pleasure to help you train hardstyle.Whether you're preparing for a certification or just want to deepen your strength practice, we'll work together to make your goals a reality.*Instructions*Please write "StrongFirst Coaching" in the Subject box.Briefly describe your goals, training history, and any other important details in the
- [Pistol Squat Playbook](https://zackhenderson.com/pistol-squat-playbook/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Your Real-World Guide To The Pistol Squat Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="22" font_font="Myriad%20Pro" font_style="normal" font_color="%23404040"]The Pistol Squat represents the ultimate combination of mobility,
- [Bodyweight Built](https://zackhenderson.com/bodyweight-built/) - Build More Muscle, Supercharge Your Strength, and Move Like A NinjaWithout a gym membership, fancy equipment, or expensive trainers…Hey,Zack Henderson here, health and strength coach in Nashville, TN.Over the last 10 years, I’ve been coaching men and women just like you to take their strength to new levels – testing hundreds of workout programs along
- [14 Day Challenge](https://zackhenderson.com/14-day-challenge/) - Try our best time-crunched workouts you can do with just a kettlebell and your own body...Say goodbye to long, boring at-home workouts and exclaim "HELLO!" to our 14-Day Swing + Push-up Challenge!Here's the deal - getting fit and strong isn't rocket science.In fact, to get the best results from your workouts, it pays to focus
- [East Nashville Kettlebell Download](https://zackhenderson.com/enkc-download/) - East Nashville Kettlebell ClubHere Are Your Bonuses:download The Kettlebell Swing Masterclass:download Kettlebell Workouts:Meet the coach:For nearly a decade, Zack Henderson has been helping folks just like you reach their goals...Lose weight without restrictive dietingGain lean muscle and functional strengthGet flexible and eliminate aches and painsCompete and dominate in strength sportsBuild endurance and boost power... and
- [OptimizeMentor - Content Protected](https://zackhenderson.com/op-mentor-protected/) - This Content is ProtectedThis content is protected and only available as part of a membership. Login or find out more below.Already a member? Login belowRemember meLog InLost your password? Click here!Password ResetGet New PasswordBack to Log In form.Password ResetThe instructions to reset your password are sent to the email address you provided. If you did
- [OptimizeMentor - After Registration](https://zackhenderson.com/op-mentor-after-register/) - Registration Complete!You have successfully joined the membership. Check your email for login info.
- [OptimizeMentor - No Access / Upgrade](https://zackhenderson.com/op-mentor-upgrade/)
- [OptimizeMentor - Dripped content not available](https://zackhenderson.com/op-mentor-drip/)
- [OptimizeMentor - After Login](https://zackhenderson.com/op-mentor-after-login/)
- [Kettlebell Foundations](https://zackhenderson.com/kettlebell-foundations/) - You Can Lift Kettlebells Like A Pro and Get on the Fast-Track to Results With This Proven Training Guide And Workout ProgramPush play:It's Your Turn to Step Confidently Into The World Of KettlebellsThe humble kettlebell, that odd-looking cannonball with a handle, has taken the fitness world by storm.Once an obscure tool used only by the
- [Powerlifting Workshop | Coach](https://zackhenderson.com/pl-workshop/) - Attention Strength Coaches and Personal Trainers... Here's How to Deliver Mind-Blowing Strength Results For Your Clients With The Barbell "Big 3" Lifts(Instantly and For Years To Come)This Is Not Your Average Lifting WorkshopGet ready to jump down the "rabbit hole" of strength training.Over the course of this 1-day workshop, you'll make new friends and discover little-known
- [New Coaches Alliance](https://zackhenderson.com/new-coaches-alliance/) - Calling all newly certified and aspiring fitness coaches...Here's your road map to launching a successful brand and business in a post-Covid world *Registration Ends Sunday Night!Join us for an immersive 8-week group mentorship experienceYou'll get access to the community, tools and direct support you need to find clarity and build a sustainable career that serves the people
- [Bodyweight Built Thank You](https://zackhenderson.com/bodyweight-built-thank-you/)
- [Snatch Cheat Sheet](https://zackhenderson.com/snatch-cheat-sheet/)
- [Swing Thank You](https://zackhenderson.com/swing-thank-you/) - Congratulations!You're about to harness the power of the kettlebell to unlock hidden athletic strength and torch mounds of body fat. Here are the download links:The Kettlebell Swing Masterclass LessonSub TextKettlebell workoutsSub TextMeet the coach:For nearly a decade, I've been helping folks just like you reach their goals...Lose weight without crash dietsGain lean muscle and functional strengthGet
- [14 Day Challenge Thank You](https://zackhenderson.com/14-day-challenge-thank-you/) - Congrats!Follow the steps below to get started.Step #1Download and read the program guide:> PROGRAM GUIDE CHALLENGE WORKOUTS Sign Up Here Join Here
- [Welcome](https://zackhenderson.com/about-1/) - Get Stronger Than You Ever Thought Possible If you want to: Set more personal records... Get a lean, athletic physique... Train hard without pain... Then you're in the right place! Effective training is all about growing stronger so you can tackle life's challenges and feel great doing it. Stop juggling programs and tip-toeing between injuries... Proven Methods
- [Success Stories](https://zackhenderson.com/success_stories/) - I help people lose weight, get strong, and lead healthier, happier lives. How can I help you? "I decided to join Lifetime Fitness after hitting my eight month pregnancy weight (without actually being pregnant again). I was skeptical to invest in a personal trainer because of past history with gyms that provided a few
- [Coaching Thank You](https://zackhenderson.com/coaching-thank-you/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Congratulations! Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="17" font_font="Droid%20Serif" font_color="%23575757" bottom_padding="20" bottom_margin="0"]Let's get you started! Step #1: Click Here To View & OK Training Waiver Step #2: Download Your Welcome Packet Step #3: Join the Facebook group Contact
- [Playbook Thank You](https://zackhenderson.com/playbook-thank-you/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Congrats! Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="30" font_font="Raleway"]The download link to The Pistol Squat Playbook can be found below![/text_block] [text_block style="style_1.png" align="left" font_size="30" font_font="Raleway"]The download link to The Pistol Squat Playbook can be found below![/text_block]Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Edit ElementClone
- [coaching](https://zackhenderson.com/coaching2/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Lose Body Fat, Build Muscle, and Get Stronger Than Ever With 1-on-1 Online Coaching Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element APPLY NOW Edit ElementClone ElementAdvanced Element
- [Limber Lifter Bodyweight](https://zackhenderson.com/limber-lifter-bodyweight/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Welcome to The Bodyweight Built Training System! Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Edit ElementClone
- [Pistol Squat Playbook](https://zackhenderson.com/pistolsquatbook/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [custom_html] [/custom_html] [custom_html] [/custom_html] Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Your Real-World Guide To The Pistol Squat Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="22"
- [Strong Marketing Bonus](https://zackhenderson.com/strong-marketing-bonus/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER -- Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Get Clients The Smart Way With Social Media & Email Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element 3 Strategies For Establishing Local Authority and Getting In-Person Business Add Element Add New Row Edit ElementClone
- [Marketing](https://zackhenderson.com/marketing/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Attention Strength Coaches and Personal Trainers: Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Let's Grow Your Business With Powerful, High-Integrity Online Marketing Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="23" top_padding="11"]You're in this business
- [Toolbox](https://zackhenderson.com/toolbox/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Everything You Need To Create Content, Coach Clients, and Get Paid Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Lesson #1 Online Business Essentials Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_size="30" top_padding="22" width="777"]There are many ways to set up a
- [Framework](https://zackhenderson.com/framework/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element How To Build A Profitable Marketing Plan That Actually Helps People Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Lesson #1 Internet Marketing 2.0 Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element The Funnel vs. The Freeway Edit ElementClone ElementAdvanced
- [Principles](https://zackhenderson.com/principles/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element How To Stand Out In A Noisy World Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Lesson #1 Information Vs. Personality Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Your Best Customers Care About YOU, Not What You Know. Edit
- [LimberLifter](https://zackhenderson.com/limberlifter/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Get Crazy Strong Without Being Constantly Stiff, Sore, or Hurt... Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="23" font_font="Tahoma" font_style="normal" line_height="26"]Hey guys, Zack Henderson here. There's an epidemic going on in the strength training world that nobody is talking about.... Tell me if this
- [Launch / Deadlift](https://zackhenderson.com/deadliftdomination/) - Add New Row Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element STRENGTH HACKS Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element INJURY MITIGATION Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element DEADLIFT DOMINATION Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element FIX YOUR Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element -- SPACER --
- [Launch / Injury Mitigation](https://zackhenderson.com/simple-injurymitigation/) - Add New Row Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element STRENGTH HACKS Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element INJURY MITIGATION Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element DEADLIFT DOMINATION Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_size="18" top_padding="2" bottom_padding="2"](Coming Soon)[/text_block] [text_block style="style_1.png" align="center" font_size="18" top_padding="2" bottom_padding="2"](Coming Soon)[/text_block] Add Element
- [Launch / Hacks](https://zackhenderson.com/simple-hacks/) - Add New Row Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element STRENGTH HACKS Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element INJURY MITIGATION Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_size="18" top_padding="2" bottom_padding="2"](Coming Soon)[/text_block] [text_block style="style_1.png" align="center" font_size="18" top_padding="2" bottom_padding="2"](Coming Soon)[/text_block] Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element DEADLIFT DOMINATION Edit ElementClone
- [Simple Strength Hacks](https://zackhenderson.com/hacks/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element STRENGTH. SIMPLIFIED. Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="center" font_size="39" font_font="PT%20Sans%20Narrow" font_style="bold" font_color="%23ffffff"]Get a behind-the-scenes look at my most powerful training methods[/text_block] [text_block style="style_1.png" align="center" font_size="39" font_font="PT%20Sans%20Narrow" font_style="bold" font_color="%23ffffff"]Get a behind-the-scenes look at my most powerful training methods[/text_block]
- [Thank You!](https://zackhenderson.com/powerlifting-thank-you/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Thank You!Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Check Your Email NowEdit ElementClone ElementAdvanced Element OptionsMoveRemove Element (Be sure to check your spam folder)Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element And Confirm for Access to Powerlifting 101! Add Element Add New Row Edit ElementClone
- [Online Training](https://zackhenderson.com/online-training/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element For Strength Coaches Who Want to Start Training Clients Online... Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element My Story, My Mission Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="18"]I started personal training 6 years ago. From day one, I
- [Disclaimers](https://zackhenderson.com/disclaimers/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Disclaimers, Terms of Service, and Policies Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left"]By using any website, document, or material from Zackhenderson.com, you agree to the following terms. Your participation in or use of any of the materials presented by Zackhenderson.com means that you are agreeing
- [Powerlifting 101](https://zackhenderson.com/pl-1/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Powerlifting 101 Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element What is Powerlifting? Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Welcome! Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="19" font_style="normal" font_color="%23000000" font_spacing="0" font_shadow="none"]Thanks for checking out
- [Powerlifting Course | The Deadlift](https://zackhenderson.com/pl-4/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Powerlifting 101 Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element The Deadlift Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="19" font_style="normal" font_color="%23000000" font_spacing="0" font_shadow="none"]Finally we've made it
- [Powerlifting Course - The Squat](https://zackhenderson.com/pl-2/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Powerlifting 101 Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element The Back Squat Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="19" font_style="normal" font_color="%23000000" font_spacing="0" font_shadow="none"]The squat is
- [Powerlifting Course | The Bench Press](https://zackhenderson.com/pl-3/) - Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Powerlifting 101 Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element The Bench Press Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Add New Row Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element Add Element Edit ElementClone ElementAdvanced Element OptionsMoveRemove Element [text_block style="style_1.png" align="left" font_size="19" font_style="normal" font_color="%23000000" font_spacing="0" font_shadow="none"]The bench press
- [Privacy Policy](https://zackhenderson.com/privacy-policy/) - Privacy Policy What information do we collect? We collect information from you when you register on our site, place an order, subscribe to our newsletter or fill out a form. When ordering or registering on our site, as appropriate, you may be asked to enter your: name or e-mail address. You may, however, visit our
- [Terms of Service](https://zackhenderson.com/terms-of-service/) - Welcome to www.zackhenderson.com. This website is owned and operated by Zachary Henderson. By visiting our website and accessing the information, resources, services, products, and tools we provide, you understand and agree to accept and adhere to the following terms and conditions as stated in this policy (hereafter referred to as ‘User Agreement’), along with the

## Funnels

- [Power Shred Challenge](https://zackhenderson.com/funnel/power-shred-challenge-online-coaching/power-shred-challenge/) - Lose 5-10 Pounds of Stubborn Fat in 4 Weeks (without grinding through workouts you hate) This Training Method Transforms Your Body With Simple, Powerful Kettlebell RoutinesThis program is specifically designed to coax "easy" fat loss from your body by using double kettlebell power lifts and a set of easy-to-follow nutrition protocols.You can expect to burn off 5
- [Order Summary](https://zackhenderson.com/funnel/power-shred-challenge-online-coaching/order-summary/) - Congrats - You're In!I'm super excited to work with you in this special group of kettlebell and fitness enthusiasts. As a reminder, the challenge officially begins July 20th.Between now and then, you'll get a separate email with your community platform invite and everything you need to hit the ground running on day one.One thing to do
- [Power Shred Challenge Online Coaching](https://zackhenderson.com/funnel/power-shred-challenge-online-coaching/) - Power Shred Challenge Online Coaching
- [Kettlebell Foundations Course](https://zackhenderson.com/funnel/kettlebell-foundations-course/op3-page-63f25b7f59f9b/) - member loginUnlock The Secrets Of The Kettlebell To Build A Strong, Lean, and Functionally Fit Body!Push play:Now It's Your Turn to Step Confidently Into The World Of KettlebellsThe kettlebell, that odd-looking cannonball-with-a-handle, has taken the fitness world by storm.Once an obscure tool used only by the most hardcore strength athletes, now you can find kettlebells everywhere
- [Bodyweight Built Challenge](https://zackhenderson.com/funnel/bodyweight-built-cohort/op3-page-6813cdfea3438/) - Take The BODYWEIGHT BUILT CHALLENGEAnd Get Maximum Strong In Minimum TimeSmart bodyweight training can transform how your body looks, feels, and performs.And when it comes to minimalist moves that pack the most punch, the Pistol Squat and 1-Arm Push-up are two of the most valuable exercises to train up to.Why?Because of the strength, mobility, and
- [100 Swings A Day Challenge](https://zackhenderson.com/funnel/100-swings-a-day-challenge/100-swings-a-day-challenge/) - Lose Up To 20 Pounds & Get Crazy Strong(in less than a month) With The Power of 100 Kettlebell Swings A DayTransform how your body looks and feels with 1 simple exerciseLearn how to swing a kettlebell the right way for fast, safe resultsBuild "kettle-booty" as you lose body fat, build total-body strength, and add
- [Hybrid Mobility Videos](https://zackhenderson.com/funnel/hybrid-hip-mobility-video/start/) - Release Your Tight Hips & Shoulders and Boost Athletic Power With These Fun, Easy-to-Follow WorkoutsPush Play:Stuck at your desk or couch all day?Overwhelmed by all the at-home Instagram workouts?Want the best of both worlds - to get strong and flexible - while reducing aches and pains?Now You Can Get Strong AND Flexible With My Signature "Hybrid Mobility" Workouts Follow me as
- [Order Summary](https://zackhenderson.com/funnel/5-day-mobility-challenge/op3-page-67af8d9699079/) - 5-Day Mobility ChallengeThank You!Congrats on signing up for the 5-Day Mobility Challenge!Check your inbox (and junk folder) now to confirm your email address.The routines will be sent to you there!If you don't receive a confirmation message in the next 10 minutes, please reach out to me here and I'll be happy to help you get up
- [5-Day Mobility Challenge](https://zackhenderson.com/funnel/5-day-mobility-challenge/op3-page-67af8d88796ed/) - Better Mobility From Head To Toe (In Just 5 Days)Introducing:The 5-Day Mobility ChallengeThis challenge includes quick, easy-to-follow mobility routines + videos covering every major "Mobility Center" in the body:The Feet, Hips, T-Spine, Shoulders, and NeckYou will look, feel, and perform better by this time next week!Sign up for just$1E-mail AddressFirst NameChoose Credit CardCard NumberOrder Summary5-Day Mobility
- [Lift-A-Palooza 2026](https://zackhenderson.com/funnel/liftapalooza/liftapalooza/) - Two Strength Legends.One Unforgettable Weekend.SOLD OUT!Drop us a line here if you'd like to be added to the waitlist.This is NOT Your Average Fitness Seminar...Now in its 7th year, Lift-A-Palooza is all about learning from the world's best strength coaches & athletes in a casual, fun environmentEvery year, Lift-A-Palooza promises a unique, one-of-a-kind event.And we've got something
- [Get Your 1st Pull-Up](https://zackhenderson.com/funnel/pull-up-course/op3-page-69419d256720a8-55884207/) - MEMBER LOGINMake 2026 The Year You Finally Get Your 1st Pull-UpThis new training course leads you step-by-step to your first pull-up(no matter where you're starting from)Push play:You’re not "bad" at pull-ups.You were just never taught how to train them...For many of us, our first attempt at pull-ups was in front of a clipboard-wielding gym teacher.Maybe you
- [Order Summary](https://zackhenderson.com/funnel/pull-up-course/op3-page-69419d29a8d7f7-30406792/) - Congrats!Let's get started...Check your email for access info to the course.Reach out if you have any questions to zhenderson711@gmail.comFile NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.
- [Pull-up Course](https://zackhenderson.com/funnel/pull-up-course/) - Get Your 1st Pull-up Course
- [Power Shred Challenge](https://zackhenderson.com/funnel/power-shred-challenge/1-2/) - PowerShred Login Lose 5-10 Pounds of Stubborn Body Fat With The Power Shred Kettlebell Challenge4 Weeks. 2 Kettlebells. 1 Powerful Method For Transforming Your BodyLast year I started designing quick kettlebell routines for my jiu-jitsu friends.The goal?More explosiveness on the mats, more powerful hips, and strong, resilient shoulders... All while minimizing soreness and time in the gym.The result?All that
- [Power Twister Secrets](https://zackhenderson.com/funnel/pec-stick-course/pec-stick-course/) - member loginDiscover the Secrets of the "Power Twister" & Watch Your Chest, Shoulders, and Arms EXPLODE in Size & Strength (In Just 30 Days) Push play:As a young up-and-coming personal trainer, I was fascinated with the feats of strength the old time strongmen were famous for.Stuff like tearing phonebooks, breaking chains, and hoisting preposterous poundages...But my favorite feat was
- [Order Summary](https://zackhenderson.com/funnel/liftapalooza/order-summary/) - Order ConfirmationCongratulations!We can't wait to see you at Lift-A-Palooza 2026!2 quick things:1) Complete this quick survey below (so we know your shirt size).2) Download your "ticket" below for more important info.If you have any issues, drop us an email at zhenderson711@gmail.comLoading…Download:File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.Your Order SummaryOrder number:0001Date:Month 01,
- [21-Day Kettlebell Press Challenge](https://zackhenderson.com/funnel/21-day-kettlebell-press-challenge/op3-page-652c7eb998398/) - Join The 21-Day Kettlebell Press Challenge and Get Ready To Build New Muscle & Smash Old PRsIn just 3 weeks, you can expect to get markedly stronger, noticeably more muscular, and lose stubborn body fat with the power of the Kettlebell Press!You're in for 21 days of intelligent and creative kettlebell press workouts that will transform
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- [Kettlebell Synergy](https://zackhenderson.com/funnel/kettlebell-synergy/kettlebell-synergy/) - Skyrocket Your Strength and Power(While Cutting Fat + Building Muscle) With Just a Few KettlebellsWatch this video now to discover the 3-step transformation formula...It's Time To Take Your Strength AND Physique to the Next Level With This Kettlebell Program"What's the best way to train with kettlebells?"I've spent the last 10 years of my career exploring this very question.Whether you want to
- [Order Summary](https://zackhenderson.com/funnel/100-swings-a-day-challenge/order-summary/) - 100 Kettlebell Swings ChallengeCongrats on signing up for the 100 Swings Challenge!Check your inbox (and junk folder) now to confirm your email address.The routines will be sent to you there!If you don't receive a confirmation message in the next 10 minutes, please reach out to me here and I'll be happy to help you get up
- [100 Swings A Day Challenge](https://zackhenderson.com/funnel/100-swings-a-day-challenge/) - 100 Swings A Day
- [Order Summary](https://zackhenderson.com/funnel/bodyweight-built-cohort/op3-page-6813ce11e6d22/) - ORDER COMPLETE - Thank You!Congrats on signing up for the Bodyweight Built Challenge!I’m looking forward to working with you to make these 4 weeks a smashing success.The program officially kicks off Monday, May 5th.I’ll be in touch with all the materials + invites to the chat platform and the webinar via email soon.Drop me a
- [Bodyweight Built Cohort](https://zackhenderson.com/funnel/bodyweight-built-cohort/) - Bodyweight Built Cohort
- [5-Day Mobility Challenge](https://zackhenderson.com/funnel/5-day-mobility-challenge/) - 5-Day Mobility Challenge
- [Order Summary](https://zackhenderson.com/funnel/hybrid-hip-mobility-video/order-summary/) - Thank you for ordering the Hybrid Mobility Videos!Be sure to check your email inbox (and junk folder) for confirmation.Order number:0001Date:Month 01, 2020Email:mail@domain.comTotal:$ 0.00Payment Method:Credit/Debit CardOrder DetailsProduct$ 0.00Subtotal$ 0.00Discount$ 0.00Tax 0.00%$ 0.00Total$ 0.00Future PaymentsPayment starting $ 0.00Discount$ 0.00Tax 0.00%$ 0.00Future Amount$ 0.00Billing addressName Surename Buckingham Palace SW1A 2AA London United KingdomYou have no rights to see this
- [Hybrid Mobility Videos](https://zackhenderson.com/funnel/hybrid-hip-mobility-video/) - Hip Mobility Video
- [New Year Challenge](https://zackhenderson.com/funnel/new-year-kb-bw-challenge/challenge/) - Kick Off Your New Year Strong With The Electrifying 2025Kettlebell & Bodyweight ChallengeGet ready to push yourself for the next 16 days with these tough minimalist conditioning workouts!Are you up for the 2025 Kettlebell + Bodyweight challenge?If so, you're in for a treat.The workouts you'll find within are fun, engaging, and short (most take 15-20 minutes), but also
- [Order Summary](https://zackhenderson.com/funnel/power-shred-challenge/op3-page-66ed862a2ebea/) - Thank You for Your Purchase!#1) Check your email inbox for access credentials to the Power Shred Challenge membership site!#2) The membership site can be accessed here (also linked at the top of the registration page).#3) If you don't see a message in 10 minutes, double check your spam folder then reach out at the email below.If
- [Order Summary](https://zackhenderson.com/funnel/pec-stick-course/order-summary/) - Power twister secretsCongrats!Let's get started.Check your email for your log-in credentials!File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.If you need help with your purchase please reach out at: zhenderson711@gmail.com
- [Power Shred Challenge](https://zackhenderson.com/funnel/power-shred-challenge/) - Power Shred Challenge
- [Order Summary Page](https://zackhenderson.com/funnel/kettlebell-synergy/op3-page-62e41bea7d435/) - Congrats!Let's Get Swingin'Download The Kettlebell Synergy Bundle Files Below:File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.Need Help?Get Email Support
- [Order Summary](https://zackhenderson.com/funnel/21-day-kettlebell-press-challenge/op3-page-652c7ec771ad1/) - Nice.Now Let's Get Started With The21-Day Kettlebell Press ChallengeFind your download links below:File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.
- [Order Summary](https://zackhenderson.com/funnel/new-year-kb-bw-challenge/order-summary/) - Thank You For Your OrderNew Year's Kettlebell + Bodyweight ChallengeFind your download links below:File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.For any questions or tech issues, send an email to zhenderson711@gmail.com
- [New Year KB + BW Challenge](https://zackhenderson.com/funnel/new-year-kb-bw-challenge/) - KB + BW Challenge
- [21-Day Kettlebell Press Challenge](https://zackhenderson.com/funnel/21-day-kettlebell-press-challenge/) - 21-Day Kettlebell Press Challenge
- [Pec Stick Course](https://zackhenderson.com/funnel/pec-stick-course/) - Pec Stick Course
- [Order Summary](https://zackhenderson.com/funnel/kettlebell-foundations-course/op3-page-63f25b8d26181/) - kettlebellfoundationsCongrats!Let's get started.Check your email for your log-in credentials!File NameFile DescriptionDownloadFile NameFile DescriptionDownloadYou have no rights to download the files.If you need help with your purchase please reach out at: zhenderson711@gmail.com
- [Kettlebell Foundations Course](https://zackhenderson.com/funnel/kettlebell-foundations-course/) - Kettlebell Foundations
- [Liftapalooza](https://zackhenderson.com/funnel/liftapalooza/) - Liftapalooza 2023
- [Kettlebell Synergy](https://zackhenderson.com/funnel/kettlebell-synergy/) - Kettlebell Synergy Bundle

## Courses

- [Foundational Kettlebell Exercises Ph. II](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/) - kettlebell Foundations Foundational Kettlebell Exercises Ph. II The Kettlebell SwingHow to perform the kettlebell swing The Power SwingThe Power Swing The 1-Arm SwingThe 1-Arm Swing The Kettlebell CleanHow to perform the kettlebell clean The (Weighted) Bridge-UpHow to perform the weighted bridge-up The Kettlebell PressHow to perform the kettlebell military and bottoms-up pressCongrats!Just by putting in a
- [Power Shred Challenge](https://zackhenderson.com/course/power-shred/) - Power Shred Challenge> Start < IntroductionPower Shred Challenge Introduction Exercise TutorialsExercise Tutorials NutritionNutrition BonusBonus
- [Foundational Kettlebell Exercises Ph. I](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/) - Kettlebell FoundationsPhase I Kettlebell Exercises The Fundamental Kettlebell SkillsA primer on the major movement patterns Hip Hinge 101A primer on the fundamental hip hinge drills The Kettlebell DeadliftHow to perform the kettlebell deadlift The 1-Arm RowHow to perform the 1-arm kettlebell row The Goblet SquatHow to perform the goblet squat The Floor PressHow to perform the
- [Getting Started](https://zackhenderson.com/course/kettlebell-foundations/getting-started/) - Kettlebell FoundationsGetting Started With Kettlebells The Case For The KettlebellWhy kettlebells? How Many Kettlebells Do I Need?How to build your kettlebell collection Choosing Your KettlebellsChoosing kettlebell sizes for men & women Kettlebell Styles: Cast Iron vs. CompetitionA closer look at the 2 main kettlebell designs Safety 101Tips for training with your kettlebell safely 3 Guiding Principles3 Guiding
- [Exercise Tutorials](https://zackhenderson.com/course/power-shred/exercise-tutorials/) - Power Shred Challenge The Double Kettlebell SwingThe Double Kettlebell Swing The Double Kettlebell Push-PressThe Double Kettlebell Push-Press Exercise Video ListExercise List
- [Conclusion + Bonuses](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/) - Kettlebell FoundationsConclusion + Bonuses Follow-Along Swing Practice SessionBonus follow-along swing session Bonus Workout DownloadsBonus kettlebell workout downloads Kettlebell WorkshopsFull-length, deep-dive kettlebell workshops About Zack HendersonAbout Zack HendersonCongratulations!You've just completed kettlebell "bootcamp" - 6 weeks of immersive learning and swimming in the deep end of kettlebell knowledge.I can now proudly call you a bona-fide kettlebeller. Welcome to the
- [Optimizing Your Kettlebell Grip](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/optimizing-your-kettlebell-grip/) - Kettlebell FoundationsBonusesMark lesson competeNext lessonCourse lessonsGetting StartedThe Case For The KettlebellHow Many Kettlebells Do I Need?Choosing Your KettlebellsKettlebell Styles: Cast Iron vs. CompetitionSafety 1013 Guiding PrinciplesFoundational Kettlebell Exercises Ph. IThe Fundamental Kettlebell SkillsHip Hinge 101The Kettlebell DeadliftThe 1-Arm RowThe Goblet SquatThe Floor PressThe Bridge-UpThe Bottoms-up CleanThe Kettlebell CarriesPhase I ProgramPhase I: On-Ramp ProgramHow To Read
- [Phase 1 Routine](https://zackhenderson.com/course/get-your-first-pull-up/phase-1-strength-foundations/phase-1-routine/) - Get Your 1st Pull-UpPhase 1: Strength FoundationsMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility
- [Beyond The 1st Rep](https://zackhenderson.com/course/get-your-first-pull-up/bonus/beyond-the-1st-rep/) - Get Your First Pull-UpBeyond The 1st RepMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid
- [Fuel The Ascent](https://zackhenderson.com/course/get-your-first-pull-up/nutrition/fuel-the-ascent/) - Get Your 1st Pull-UpNutrition (for easier pull-ups)Mark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility
- [Get Your First Pull-Up](https://zackhenderson.com/course/get-your-first-pull-up/) - Get Your 1st Pull-UpWelcome to the pull-up course!You're about to undergo a major transformation - in strength, skill, mind, and body...Because the pull-up isn't just another exercise, it's a journey of physical mastery.Click the button below to get started with the Intro lessons and scroll down to find the programs, nutrition protocol, and bonuses! ⇢ Start Here
- [Bonus](https://zackhenderson.com/course/get-your-first-pull-up/bonus/) - Get Your 1st Pull-up
- [How To Feel Your Lats](https://zackhenderson.com/course/get-your-first-pull-up/bonus/how-to-feel-your-lats/) - Get Your First Pull-UpHow To Feel Your LatsMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility
- [The Protein Foundation](https://zackhenderson.com/course/get-your-first-pull-up/nutrition/protein/) - Get Your 1st Pull-UpNutrition (for easier pull-ups)Mark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility Routines#1) The
- [The Precision Deficit](https://zackhenderson.com/course/get-your-first-pull-up/nutrition/the-precision-deficit/) - Get Your 1st Pull-UpNutrition (for easier pull-ups)Mark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility Routines#2) The
- [Hybrid Mobility Routines](https://zackhenderson.com/course/get-your-first-pull-up/bonus/hybrid-hips-shoulders-routine/) - Get Your First Pull-UpHybrid Hips & Shoulders RoutinesMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility
- [The Pull-Up Lab](https://zackhenderson.com/course/get-your-first-pull-up/bonus/the-pull-up-lab/) - Get Your First Pull-UpPull-Up LabMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility RoutinesGet
- [Introduction](https://zackhenderson.com/course/get-your-first-pull-up/introduction/) - Get Your First Pull-Up
- [Start Here](https://zackhenderson.com/course/get-your-first-pull-up/introduction/start-here/) - Get Your 1st Pull-UpStart HereMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility RoutinesThe Pull-Up
- [Phase 1: Strength Foundations](https://zackhenderson.com/course/get-your-first-pull-up/phase-1-strength-foundations/) - Get Your First Pull-Up
- [Phase 1 Exercise Videos](https://zackhenderson.com/course/get-your-first-pull-up/phase-1-strength-foundations/phase-1-exercise-videos/) - Get Your 1st Pull-UpPhase 1 Exercise VideosMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility RoutinesPhase 1
- [Phase 2: Skill Builder](https://zackhenderson.com/course/get-your-first-pull-up/phase-2-skill-builder/) - Get Your First Pull-Up
- [Phase 2 Routine](https://zackhenderson.com/course/get-your-first-pull-up/phase-2-skill-builder/phase-2-routine/) - Get Your 1st Pull-UpPhase 2: Skill BuilderMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility
- [Phase 2 Exercise Videos](https://zackhenderson.com/course/get-your-first-pull-up/phase-2-skill-builder/phase-2-exercise-videos/) - Get Your 1st Pull-UpPhase 2 Exercise VideosMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility RoutinesPhase 2
- [Phase 3 Routine](https://zackhenderson.com/course/get-your-first-pull-up/phase-3-countdown-to-launch/phase-3-routine/) - Get Your 1st Pull-UpPhase 3: Countdown To LaunchMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid
- [Phase 3 Exercise Videos](https://zackhenderson.com/course/get-your-first-pull-up/phase-3-countdown-to-launch/phase-3-exercise-videos/) - Get Your 1st Pull-UpPhase 3 Exercise VideosMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility RoutinesPhase 3
- [Phase 3: Countdown To Launch](https://zackhenderson.com/course/get-your-first-pull-up/phase-3-countdown-to-launch/) - Get Your First Pull-Up
- [Pull-Up Pro Tips](https://zackhenderson.com/course/get-your-first-pull-up/introduction/pull-up-pro-tips/) - Get Your 1st Pull-UpPull-Up Pro TipsMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility RoutinesThe
- [Nutrition (for easier pull-ups)](https://zackhenderson.com/course/get-your-first-pull-up/nutrition/) - Get Your First Pull-Up
- [Gear](https://zackhenderson.com/course/get-your-first-pull-up/introduction/gear/) - Get Your 1st Pull-UpGear ListMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitBonusHow To Feel Your LatsHybrid Mobility RoutinesSuggested Gear ListPull-Up Bars>
- [The Ultimate Pull-Up Warm-Up](https://zackhenderson.com/course/get-your-first-pull-up/introduction/the-ultimate-pull-up-warm-up/) - Get Your 1st Pull-UpThe Ultimate Pull-Up Warm-UpMark lesson competeNext lessonCourse lessonsIntroductionStart HerePull-Up Pro TipsGearThe Ultimate Pull-Up Warm-UpPhase 1: Strength FoundationsPhase 1 RoutinePhase 1 Exercise VideosPhase 2: Skill BuilderPhase 2 RoutinePhase 2 Exercise VideosPhase 3: Countdown To LaunchPhase 3 RoutinePhase 3 Exercise VideosNutrition (for easier pull-ups)The Protein FoundationThe Precision DeficitFuel The AscentBonusHow To Feel Your LatsHybrid Mobility
- [Bonus](https://zackhenderson.com/course/power-shred/bonus/) - Power Shred ChallengeBonus The 6-Minute 6-Pack ProtocolThe 6-Minute 6-Pack Protocol Gladiator 16 ProgramGladiator 16 Program
- [Prize Bundle](https://zackhenderson.com/course/power-shred/bonus/prize-bundle/) - Power Shred ChallengePrize BundleMark lesson competeNext lessonCourse lessonsIntroductionIntroductionProgram OverviewWorkout DownloadsExercise TutorialsThe Double Kettlebell SwingThe Double Kettlebell Push-PressExercise Video ListNutritionThe Power Shred DietBonusThe 6-Minute 6-Pack ProtocolGladiator 16 ProgramPrize BundleBig Results & Big Prizes! Congrats for taking on the Power Shred Challenge!As a thank-you for being one of the first to experience this new program, I'd like to
- [The 1-Arm Row](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-1-arm-row/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsGetting StartedThe Case For The KettlebellHow Many Kettlebells Do I Need?Choosing Your KettlebellsKettlebell Styles: Cast Iron vs. CompetitionSafety 1013 Guiding PrinciplesFoundational Kettlebell Exercises Ph. IThe Fundamental Kettlebell SkillsHip Hinge 101The Kettlebell DeadliftThe 1-Arm RowThe Goblet SquatThe Floor PressThe Bridge-UpThe Bottoms-up CleanThe Kettlebell CarriesPhase I ProgramPhase I: On-Ramp
- [Kettlebell Foundations](https://zackhenderson.com/course/kettlebell-foundations/) - Kettlebell FoundationsYour step-by-step blueprint to success with kettlebell training> Start Course
- [Phase I Program](https://zackhenderson.com/course/kettlebell-foundations/phase-i-program/) - Kettlebell foundations Phase I Program Phase I: On-Ramp ProgramOn-Ramp Program download & schedule How To Read The ProgramHow to read the program
- [How To Read The Program](https://zackhenderson.com/course/kettlebell-foundations/phase-i-program/how-to-read-the-program/) - Kettlebell FoundationsPhase I: On-Ramp ProgramMark lesson competeNext lessonCourse lessonsHow To Read The ProgramThe 5 sections (columns) in the template instruct you exactly how to execute the workout.Movement: The name of the exercise, the order in which it is performed in a super-set group (more on this later), and a reference video.Each exercise title contains a
- [Introduction](https://zackhenderson.com/course/power-shred/intro/) - Power Shred Challenge IntroductionIntroduction Program OverviewProgram Overview
- [Program Overview](https://zackhenderson.com/course/power-shred/intro/program-overview/) - Power Shred ChallengeProgram OverviewMark lesson competeNext lessonCourse lessons0:00 Program Overview0:20 Warm-Up1:30 Week 15:05 Week 27:22 Week 310:03 Week 4What kettlebell weights should I use?The Power Shred Challenge was designed to be completed with a single pair of kettlebells:24 kgs for men16 kgs for womenHardstyle enthusiasts will notice these are the “snatch size” standards for most
- [Introduction](https://zackhenderson.com/course/power-shred/intro/introduction/) - Power Shred ChallengeIntroductionMark lesson competeNext lessonCourse lessonsDownload the Power Shred Training Manual:> Power Shred Manual
- [Exercise Video List](https://zackhenderson.com/course/power-shred/exercise-tutorials/exercise-list/) - Power Shred ChallengeExercise VideosMark lesson competeNext lessonCourse lessonsDaily Warm-up> Calf Stretch> Arm Bar> Bear CrawlBuild Day> 1-Arm Floor Press> Single-Leg Deadlift> Double Row> Double Front Squat> 1-Arm Kettlebell SwingChains> Swing + Clean + Push-Press> Clean + Push-Press + SwingComplexes> Swing x 5, Clean x 1, Push-Press x 3> Clean x 1, Push-Press x 3, Swing x 5
- [The Double Kettlebell Swing](https://zackhenderson.com/course/power-shred/exercise-tutorials/the-double-kettlebell-swing/) - Power Shred ChallengeThe Double Kettlebell SwingMark lesson competeNext lessonCourse lessonsThe Double Kettlebell Swing follows most of the same technique points as the standard 2-H & 1-H Swing.The obvious difference is the need for a wider stance and toe angle.Start with double KB deadlifts to get a feel for the weights.Emphasize a strong downward force when
- [Pec Stick Academy](https://zackhenderson.com/course/pec-stick-academy/) - Power Twister SecretsWelcome to the Power Twister Secrets Vault!This is your "home page" where you can find all the modules and lessons at a glance.The intro videos will bring you up to speed and the 100 Bends-A-Day Challenge will get you on the fast-track to big time results.From there, you'll find dozens of Power Twister
- [The Power Shred Diet](https://zackhenderson.com/course/power-shred/nutrition/the-power-shred-diet/) - Power Shred ChallengeThe Power Shred DietMark lesson competeNext lessonCourse lessons> Power Shred Diet Guide
- [The 6-Minute 6-Pack Protocol](https://zackhenderson.com/course/power-shred/bonus/the-6-minute-6-pack-protocol/) - Power Shred ChallengeThe 6-Minute 6-Pack ProtocolMark lesson competeNext lessonCourse lessonsDownload:> 6-Minute 6-Pack Workouts
- [Gladiator 16 Program](https://zackhenderson.com/course/power-shred/bonus/gladiator-16-program/) - Power Shred ChallengeGladiator 16 ChallengeMark lesson competeNext lessonCourse lessonsDownload:> Gladiator 16 Workouts
- [Nutrition](https://zackhenderson.com/course/power-shred/nutrition/) - Power Shred ChallengeNutrition The Power Shred DietThe Power Shred Diet
- [The Double Kettlebell Push-Press](https://zackhenderson.com/course/power-shred/exercise-tutorials/the-double-kettlebell-push-press/) - Power Shred ChallengeThe Double Kettlebell Push-PressMark lesson competeNext lessonCourse lessonsThe Double Kettlebell Push-Press can be simplified into 2 steps:Dip & Punch.Each has a ballistic intent but at no point should you feel disconnected from the kettlebells.Keep a tight rack position until the bells blast off.Then, follow their trajectory with your hands/arms, ending in a smooth
- [Workout Downloads](https://zackhenderson.com/course/power-shred/intro/program-downloads/) - Power Shred ChallengeWorkout DownloadsMark lesson competeNext lessonCourse lessonsHere are your Power Shred Workout Logs!Find coaching videos for all exercises in the next module.> Week 1 Week 2 Week 3 Week 4
- [Phase II Program](https://zackhenderson.com/course/kettlebell-foundations/phase-ii-program/) - Kettlebell FoundationsPhase II Program Phase II Program SchedulePhase II Program Schedule
- [The (Weighted) Bridge-Up](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-weighted-bridge-up/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Kettlebell Bridge-UpThe bridge-up is the ultimate functional core exercise.You'll synchronize the upper and lower body to efficiently work the core in a way that has direct carry-over to everyday life (like rolling out of bed).With the added challenge of a kettlebell held overhead, a proper bridge-up
- [The Kettlebell Press](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-kettlebell-press/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Kettlebell Military PressThe military press is the standing progression from the floor press.It's considerably more challenging because the pressing pattern is vertical instead of horizontal to the body (imagine the difference between a regular push-up and a handstand push-up).A good military press is more than just
- [The Kettlebell Clean](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-kettlebell-clean/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Kettlebell CleanThe clean is a swing that ends with the kettlebell resting on the back of the forearm in the "rack" position.Let's get a feel for this position.Using two hands, “cheat clean” the kettlebell and nestle it like an iron dinosaur egg in the cradle of
- [The Bottoms-Up Press](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-bottoms-up-press/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Bottoms-Up PressThe bottoms-up position takes the press to a whole new level.You've already tackled the bottoms-up clean and the traditional military press so there's not much to add, but here are some quick tips:● Always keep your free hand close by to catch a wobbly bell●
- [The 1-Arm Kettlebell Swing](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-1-arm-kettlebell-swing/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe 1-Arm Kettlebell SwingThe 1-hand swing is performed with the same general technique as the 2-hand version.As with any asymmetrical exercise, the 1-hand swing will amp up the stability challenge for the core.Much like our progression to the 1-arm deadlift, the main technique cues include keeping the
- [Follow-Along Swing Practice Session](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/follow-along-swing-practice-session/) - Kettlebell FoundationsBonusesMark lesson competeNext lessonCourse lessonsFollow-Along Swing Session
- [Bonus Workout Downloads](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/bonus-workout-downloads/) - Kettlebell FoundationsBonusesMark lesson competeNext lessonCourse lessonsBonus DownloadsJust click on the title to download the .pdf file.Kettlebell Foundations eBook20 Kettlebell Swing Workouts7 Spicy Kettlebell Workouts Kettlebell Core ChallengeKettlebell Core Challenge 2.0Kettlebell Core Challenge Nutrition Guide
- [About Zack Henderson](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/about-zack-henderson/) - Kettlebell FoundationsBonusesMark lesson competeNext lessonCourse lessonsAbout Zack HendersonFor over a decade, I’ve been helping people just like you achieve some pretty amazing things.Things like...● Losing 30 pounds and get taken off medications● Getting their first pull-up or pistol squat● Gaining muscle, strength, and newfound confidence● Breaking powerlifting records● Running Spartan Races● Getting in the best
- [Phase II Program](https://zackhenderson.com/course/kettlebell-foundations/phase-ii-program/phase-ii-program/) - Kettlebell FoundationsPhase II: Strength ProgramMark lesson competeNext lessonCourse lessonsClick to Download .PDFPhase II: Strength ProgramClick to Access Online ProgramPhase II: Strength ProgramThe Phase II program is designed in much the same way as the previous phase.As in Phase I, you’ll find a warm-up sequence and two different routines per week. The suggestions around rest intervals
- [Bonus: Phase II Follow-Along Videos](https://zackhenderson.com/course/kettlebell-foundations/phase-ii-program/bonus-phase-ii-follow-along-videos/) - Kettlebell FoundationsPhase II: Strength ProgramMark lesson competeNext lessonCourse lessonsFollow-Along Training VideosPhase II: Warm-UpPhase II: Session APhase II: Session B
- [The Offset Front Squat](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-offset-front-squat/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Offset Front SquatThe offset front squat follows the same general principles and cues from the goblet squat.With the kettlebell held in the rack position, you must take extra care to keep a tall, straight posture via core and lat engagement.
- [What Next?](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/what-next/) - Kettlebell FoundationsConclusion + BonusesMark lesson competeNext lessonCourse lessonsWhat Next?Congratulations!You've just completed kettlebell "bootcamp" - 6 weeks of immersive learning and swimming in the deep end of kettlebell knowledge.I can now proudly call you a bona-fide kettlebeller. Welcome to the club.This program made you a stronger, smarter lifter and left you well-equipped to take on whatever
- [Kettlebell Workshops](https://zackhenderson.com/course/kettlebell-foundations/conclusion-bonuses/kettlebell-workshops/) - Kettlebell FoundationsBonusesMark lesson competeNext lessonCourse lessonsKettlebell Workshops
- [Kettlebell Styles: Cast Iron vs. Competition](https://zackhenderson.com/course/kettlebell-foundations/getting-started/kettlebell-styles-cast-iron-vs-competition/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsKettlebell Styles: Competition vs. Cast IronKettlebells are widely available in two general design styles - competition bells (so named because they are used in traditional Russian kettlebell sport) and cast iron bells (so named because, well, that’s what they’re made of).There’s plenty of debate on internet forums about which
- [Safety 101](https://zackhenderson.com/course/kettlebell-foundations/getting-started/safety-101/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsKettlebell Safety 101The last thing your workouts should do is inflict harm.When you follow a sustainable plan, progress with patience, and respect the guiding principles, it’s highly unlikely you’ll ever sustain a serious training injury.Most safety advice comes down to common sense, which is hard to teach, but this
- [3 Guiding Principles](https://zackhenderson.com/course/kettlebell-foundations/getting-started/3-guiding-principles/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsThe 3 Guiding PrinciplesI've been learning, training, and coaching with kettlebells for nearly 15 years.The order of that sequence is important - I learn a method, exercise, or simple cue, use it in my own workouts for a while, teach what seems to work, and observe the results in
- [The Fundamental Kettlebell Skills](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-fundamental-kettlebell-skills/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Fundamental Kettlebell SkillsThe Kettlebell Foundations On-Ramp Program has two goals:● Get you moving with your kettlebell quickly and safely● Teach you basic movement patterns & lifting skills (how to hip-hinge, squat, carry, row, press, stay tight, breathe, and coordinate your body).We will start at square one
- [Hip Hinge 101](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/hip-hinge-101/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Hip HingeThe purpose of the hip-hinge is to properly engage the glutes and hamstrings while lifting weights.We accomplish this by pushing the hips back, allowing some knee bend, while keeping the back straight (not to be confused with upright).This is fundamentally different from a squat wherein
- [The Goblet Squat](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-goblet-squat/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Goblet SquatThe goblet squat is a simple and effective exercise that develops hip mobility, quad and glute strength, and core stability.The squat pattern is the lower body complement to the hinge.Whereas the hinge involves maximal hip flexion horizontally (butt back) with just a bit of knee
- [The Floor Press](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-floor-press/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Floor PressThe floor press resembles the classic bench press and targets the chest, shoulders, and triceps.With this exercise, you'll learn how to hold the kettlebell in the "press position" where the belly of the bell actually rests on the back of the forearm. You'll need this technique
- [The Bottoms-up Clean](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-bottoms-up-clean/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Bottoms-Up CleanWe've established that a "clean" is any lift that brings a weight from the ground to the upper body.The bottoms-up clean is a variation that uses hip power to bring a kettlebell up to shoulder height, but with a twist - the kettlebell will land
- [The Bridge-Up](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-bridge-up/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Bridge-UpThe bridge-up is the ultimate functional core exercise.You'll synchronize the upper and lower body to efficiently work the core in a way that has direct carry-over to everyday life (like rolling out of bed).A proper bridge-up masterfully combines strength with mobility and stability.● Lie flat on
- [Phase I: On-Ramp Program](https://zackhenderson.com/course/kettlebell-foundations/phase-i-program/phase-i-on-ramp-program/) - Kettlebell FoundationsPhase I: On-Ramp ProgramMark lesson competeNext lessonCourse lessonsClick to Download .PDF FilePhase I: On-Ramp ProgramClick to Access Online ProgramPhase I: On-Ramp ProgramTime to put all this knowledge into practice.When it comes to designing smart training programs, we start by grouping workouts into “blocks” or “phases” to accomplish specific goals.The first phase of the Kettlebell
- [The Kettlebell Swing](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-ii/the-kettlebell-swing/) - Kettlebell FoundationsPhase II Kettlebell ExercisesMark lesson competeNext lessonCourse lessonsThe Kettlebell SwingThe swing has been called the "center of the kettlebell universe," and for good reason.No other exercise combines strength, power, and endurance quite like a good kettlebell swing.Like other hip-hinge lifts, the swing targets the posterior chain muscles.The unique difference with the swing comes down
- [The Kettlebell Deadlift](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-kettlebell-deadlift/) - Kettlebell FoundationsThe Foundational Kettlebell SkillsMark lesson competeNext lessonCourse lessonsThe Kettlebell DeadliftThe deadlift uses the hip-hinge pattern to move weight safely off the ground and is a cornerstone exercise in any strength training program.Stand directly over your medium or heavy kettlebell. The handle should line up with your ankle bones.Your feet will be just outside of
- [Bonus: Phase I Follow-Along Video](https://zackhenderson.com/course/kettlebell-foundations/phase-i-program/bonus-phase-i-follow-along-video/) - Kettlebell FoundationsPhase I: On-Ramp ProgramMark lesson competeNext lessonCourse lessonsFollow-Along Training VideosPhase I: Warm-UpPhase I: Session APhase I: Session B
- [The Kettlebell Carries](https://zackhenderson.com/course/kettlebell-foundations/foundational-kettlebell-exercises-ph-i/the-kettlebell-carries-2/)
- [The Case For The Kettlebell](https://zackhenderson.com/course/kettlebell-foundations/getting-started/the-case-for-the-kettlebell/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsThe Case For The KettlebellHow do we get, and stay, fit?I’ve made a career out of answering that question.One thing’s for sure - we have more options than we know what to do with.The fitness industry has ballooned in all directions over the past 20 years, bestowing a glut
- [How Many Kettlebells Do I Need?](https://zackhenderson.com/course/kettlebell-foundations/getting-started/how-many-kettlebells-do-i-need/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsHow Many Kettlebells Do I Need?My full gym-use kettlebell collection circa 2016.Over the years, I’ve purchased and trained with dozens of kettlebells across many different sizes, styles, and brands.Yet the small handful of bells I keep in my living room are enough to supply almost any workout, even with
- [Choosing Your Kettlebells](https://zackhenderson.com/course/kettlebell-foundations/getting-started/choosing-your-kettlebells/) - Kettlebell FoundationsGetting StartedMark lesson competeNext lessonCourse lessonsChoosing Kettlebell Weights For WomenLadies first.Your lightest kettlebell should be something you can confidently press overhead for 5 reps.Typical sets begin at 8 kg (18 lb), but 10 kg (22 lb) might be a better fit if you’re on the stronger side. Plus, it makes that first jump in
- [Bonuses](https://zackhenderson.com/course/pec-stick-academy/bonuses/) - Pec Stick Academy HomeModule 10: Bonuses
- [Programming](https://zackhenderson.com/course/pec-stick-academy/programming/) - Pec Stick Academy HomeModule 9: Programming
- [Body Saw](https://zackhenderson.com/course/pec-stick-academy/core/body-saw/) - Pec Stick Academy HomeCoreBody SawPrevious LessonComplete & NextLesson overview- Close the stick and adopt a low forearm position plank- Keeping a rigid body, push and pull yourself back and forth across the floorYou'll need a slick surface and socks or sliders
- [Hollow Body](https://zackhenderson.com/course/pec-stick-academy/core/hollow-body/) - Pec Stick Academy HomeCoreHollow BodyPrevious LessonComplete & NextLesson overview- Close the stick as you adopt a hollow body shapeVariation 1:- Hold the stick close to your chestVariation 2:- Extend the arms out and overhead as far as you can while maintaining tensionVariation 3:- Add the hollow body rock
- [Hip Twist](https://zackhenderson.com/course/pec-stick-academy/core/hip-twist/) - Pec Stick Academy HomeCoreHip TwistPrevious LessonComplete & NextLesson overview- From your back, close the stick, and tuck knees up to chest- Rotate the knees off to one side as you reach your opposite elbow to the floor
- [V-Twist](https://zackhenderson.com/course/pec-stick-academy/core/v-twist/) - Pec Stick Academy HomeCoreV-TwistPrevious LessonComplete & NextLesson overview- Close the stick and adopt a "V" position (sitting up/feet floating)- Rainbow arc the stick as you rotate the torso side-to-side
- [Cable Twist](https://zackhenderson.com/course/pec-stick-academy/core/cable-twist/) - Pec Stick Academy HomeCoreCable TwistPrevious LessonComplete & NextLesson overview
- [Shin Box Switch](https://zackhenderson.com/course/pec-stick-academy/core/shin-box-switch/) - Pec Stick Academy HomeCoreShin Box SwitchPrevious LessonComplete & NextLesson overview- Adopt a 90/90 "shin box" position- Close the stick- Switch by rotating the hips. Strive to minimize foot travel.
- [Shin Box Get Up](https://zackhenderson.com/course/pec-stick-academy/core/shin-box-get-up/) - Pec Stick Academy HomeCoreShin Box Get UpPrevious LessonComplete & NextLesson overview
- [Loaded Carry](https://zackhenderson.com/course/pec-stick-academy/core/loaded-carry/) - Pec Stick Academy HomeCoreLoaded CarryPrevious LessonComplete & NextLesson overviewSpear the stick through a kettlebell handle.Bend and pick up, holding anywhere between shoulder and belly height.Walk or march in place.
- [Programming Concepts](https://zackhenderson.com/course/pec-stick-academy/programming/programming-concepts/) - Pec Stick Academy HomeProgrammingProgramming ConceptsPrevious LessonComplete & NextLesson overviewNow that you have a plethora of pec stick exercises and ideas at your fingertips, we run into the obvious question:How do these moves fit into a training program?While there’s no wrong answer, I believe the stick is best put to use in 3 training contexts:PrimerPumperPlayLet’s take
- [Pec Stick Workshop](https://zackhenderson.com/course/pec-stick-academy/bonuses/pec-stick-workshop/) - Pec Stick Academy HomeBonusesPec Stick WorkshopPrevious LessonComplete & NextLesson overviewThis is raw footage taken from Lift-A-Palooza 2023
- [Pec Stick Alternatives](https://zackhenderson.com/course/pec-stick-academy/bonuses/pec-stick-alternatives/) - Pec Stick Academy HomeBonusesPec Stick AlternativesPrevious LessonComplete & NextIn lieu of a stick, you can use a gripper, medicine ball, or simple yoga block to train with a similar squeeze effect.> Captains of Crush Grippers Medicine Ball Yoga Block
- [Bonus Downloads](https://zackhenderson.com/course/pec-stick-academy/bonuses/bonus-downloads-2/) - Pec Stick Academy HomeBonusesBonus DownloadsPrevious LessonComplete & NextNeck, Wrists, Ankles Protocol9 Bonus Pec Stick Challenges
- [Program Examples](https://zackhenderson.com/course/pec-stick-academy/programming/program-examples/) - Pec Stick Academy HomeProgrammingProgram ExamplesPrevious LessonComplete & NextThe following programs are samples from real clients' training logs.Obviously, specific weight prescriptions are left out, but the template remains.The first example mixes pec stick work in the context of training in a gym with access to barbells, dumbbells, etc.The second example is a minimalist template - assuming
- [Core](https://zackhenderson.com/course/pec-stick-academy/core/) - Pec Stick Academy HomeModule 8: CoreCore stability and bracing is a key focus for any lifter to maximize performance and minimize injury.Adding the pec stick takes your favorite isometric and dynamic core exercises to the next level of engagement.
- [Squat](https://zackhenderson.com/course/pec-stick-academy/squat/) - Pec Stick Academy HomeModule 7: SquatThis module is a collection of squat-based pec stick exercises.
- [Hinge](https://zackhenderson.com/course/pec-stick-academy/hinge/) - Pec Stick Academy HomeModule 6: HingeThis module is a collection of hinge-based pec stick exercises.
- [Pull](https://zackhenderson.com/course/pec-stick-academy/pull/) - Pec Stick Academy HomeModule 5: PullThis module is a collection of pulling-based pec stick exercises.
- [Push-Up](https://zackhenderson.com/course/pec-stick-academy/push/push-up/) - Pec Stick Academy HomePushPush-UpPrevious LessonComplete & NextLesson overviewVariation 1:- Close the stick, grip tight, and perform knuckles-down push-ups (use a soft surface!)Variation 2:- In between push-ups, open one side out and re-close (widen out the feet)
- [Tricep Extension](https://zackhenderson.com/course/pec-stick-academy/push/tricep-extension/) - Pec Stick Academy HomePushTricep ExtensionPrevious LessonComplete & NextLesson overview- Affix a band overhead- Grasp the band along with the stick handle- Adopt a slight forward lean- Perform a tricep extension and try to keep the elbow in one place
- [Kettlebell Curl](https://zackhenderson.com/course/pec-stick-academy/pull/kettlebell-curl/) - Pec Stick Academy HomePullKettlebell CurlPrevious LessonComplete & NextLesson overview- Spear the stick through the kettlebell handle- Close so the kettlebell hangs on the bent spring- Perform a bicep curl (some amount of delt raise is fine)
- [Cable/Band Curl](https://zackhenderson.com/course/pec-stick-academy/pull/cableband-curl/) - Pec Stick Academy HomePullCable/Band CurlPrevious LessonComplete & NextLesson overview- Grip a rope cable attachment or band along the pec stick- Lean forward slightly and perform a bicep curl (some amount of delt raise is fine)
- [Banded Coil Row](https://zackhenderson.com/course/pec-stick-academy/pull/banded-coil-row/) - Pec Stick Academy HomePullBanded Coil RowPrevious LessonComplete & NextLesson overview- Grip a band + stick- Kickstand one let back- Close and row the stick into the front hip as you twist for maximal lat engagement
- [Banded Pull-Down](https://zackhenderson.com/course/pec-stick-academy/pull/banded-pull-down/) - Pec Stick Academy HomePullBanded Pull-DownPrevious LessonComplete & NextLesson overview- Affix a band overhead- With a dual grip, take a knee and perform a pull-down in an arc fashion- Experiment with degree of forward lean- The arms do not have to straighten at the top
- [Band Row](https://zackhenderson.com/course/pec-stick-academy/pull/band-row/) - Pec Stick Academy HomePullBand RowPrevious LessonComplete & NextLesson overview- Grip a band + stick at approximately chest height- Kickstand one leg back or adopt a slight squat stance- Drive the elbows back to row the stick to your chest- The elbows may remain bent on the reach to keep pec tension
- [Kettlebell Row](https://zackhenderson.com/course/pec-stick-academy/pull/kettlebell-row/) - Pec Stick Academy HomePullKettlebell RowPrevious LessonComplete & NextLesson overview- Loop the stick through a kettlebell handle- Close and row to your chest or belly- Stand on plates for extra clearance
- [TRX Row](https://zackhenderson.com/course/pec-stick-academy/pull/trx-row/) - Pec Stick Academy HomePullTRX RowPrevious LessonComplete & NextLesson overview- Take a dual grip on a TRX strap- Perform a bodyweight row keeping as much squeeze tension as possible
- [Hinges](https://zackhenderson.com/course/pec-stick-academy/hinge/hinges/) - Pec Stick Academy HomeHingeHingesPrevious LessonComplete & NextLesson overviewVariation 1:- Close and hold the stick near to the torsoVariation 2:- Close and hold the stick away from the torsoVariation 3:- Close the stick as you hinge downVariation 4:- Close the stick as you hinge up
- [Kettlebell Hinge](https://zackhenderson.com/course/pec-stick-academy/hinge/kettlebell-hinge/) - Pec Stick Academy HomeHingeKettlebell HingePrevious LessonComplete & NextLesson overview- Spear the stick through a kettlebell handle- Close and hold the hands near the chest- Hip hinge as usual
- [Kickstand Hinge](https://zackhenderson.com/course/pec-stick-academy/hinge/kickstand-hinge-2/) - Pec Stick Academy HomeHingeKickstand HingePrevious LessonComplete & NextLesson overview
- [Banded Hinge](https://zackhenderson.com/course/pec-stick-academy/hinge/banded-hinge/) - Pec Stick Academy HomeHingeBanded HingePrevious LessonComplete & NextLesson overview
- [Squats](https://zackhenderson.com/course/pec-stick-academy/squat/squats/) - Pec Stick Academy HomeSquatSquatsPrevious LessonComplete & NextLesson overviewVariation 1:- Close the stick and squat while keeping the arms close to the bodyVariation 2:- Close the stick and squat while holding the arms straight outVariation 3:- Close the stick *as* you squat down- Open as you stand upVariation 4:- Close the stick *as* you stand up-
- [Lunge](https://zackhenderson.com/course/pec-stick-academy/squat/lunge/) - Pec Stick Academy HomeSquatLungePrevious LessonComplete & NextLesson overviewVariation 1:- Lunge with the closed stick held near the bodyVariation 2:- Lunge with the closed stick held straight outVariation 3:- Close the stick as you lunge downVariation 4:- Close the stick as you lunge up
- [Zercher Squat](https://zackhenderson.com/course/pec-stick-academy/squat/zercher-squat/) - Pec Stick Academy HomeSquatZercher SquatPrevious LessonComplete & NextLesson overview- Close the stick and align the crooks of the elbows under a racked barbell- Curl and wedge into the bar- Stand / un-rack and squat while keeping squeeze tension
- [Goblet Squat](https://zackhenderson.com/course/pec-stick-academy/squat/goblet-squat/) - Pec Stick Academy HomeSquatGoblet SquatPrevious LessonComplete & NextLesson overview- Spear the stick through a kettlebell handle- Perform an underhand close- Squat
- [Pistol Squat](https://zackhenderson.com/course/pec-stick-academy/squat/pistol-squat/) - Pec Stick Academy HomeSquatPistol SquatPrevious LessonComplete & NextLesson overviewVariation 1:- Close and hold the stick as you perform a pistol squatVariation 2:- Perform a pistol squat and close the stick on the acent
- [Med Ball Squat](https://zackhenderson.com/course/pec-stick-academy/squat/med-ball-squat/) - Pec Stick Academy HomeSquatMed Ball SquatPrevious LessonComplete & NextLesson overviewFor this double-squeeze tension, close a stick and squeeze a medicine ball with the elbows.
- [Plank](https://zackhenderson.com/course/pec-stick-academy/core/plank/) - Pec Stick Academy HomeCorePlankPrevious LessonComplete & NextLesson overview- Close the stick and adopt a low forearm plank- Float the hands off the floor and maintain the squeeze
- [Dead Bug](https://zackhenderson.com/course/pec-stick-academy/core/dead-bug/) - Pec Stick Academy HomeCoreDead BugPrevious LessonComplete & NextLesson overview- From your back, bend the knees up to 90 degrees- Close the stickVariation 1:- Reach the arms and legs out and back in together- The elbows and knees may remain bentVariation 2:- Reach the arms back and one leg out at a time* Bonus - Push
- [Side Plank](https://zackhenderson.com/course/pec-stick-academy/core/side-plank-2/) - Pec Stick Academy HomeCoreSide PlankPrevious LessonComplete & NextLesson overview- Adopt a forearm side plankVersion 1:- Close and hold the stick for timeVersion 2:- Perform 1/2 opens/closesVersion 3:- Close the stick *as* you lift the hips- Repeat for repsVersion 4:- Close the stick *as* you lift the top leg- Repeat for reps
- [Sit Up](https://zackhenderson.com/course/pec-stick-academy/core/sit-up/) - Pec Stick Academy HomeCoreSit UpPrevious LessonComplete & NextLesson overviewVariation 1:- With feet flat, close the stick and sit up while reaching forwardsVariation 2:- With legs straight, close the stick and sit up while reaching skywards
- [Push](https://zackhenderson.com/course/pec-stick-academy/push/) - Pec Stick Course HomeModule 4: PushThis module is a collection of pressing-based pec stick exercises.
- [Fold Over](https://zackhenderson.com/course/pec-stick-academy/close-variations/fold-over-2/) - Pec Stick Academy HomeClose VariationsFold OverPrevious LessonComplete & NextLesson overview- Hold the stick steady at approximately parallel to the ground- Tighten the lat and grip to stabilize the non-moving side- In an arc-like movement, sweep the other arm over to complete the close
- [North/South](https://zackhenderson.com/course/pec-stick-academy/close-variations/fold-over/) - Pec Stick Academy HomeClose VariationsNorth/SouthPrevious LessonComplete & NextLesson overview- Close the stick with a basic bend- Slowly open one side to form a (near) vertical line- Close and return to the original position
- [Coil + Close + Raise](https://zackhenderson.com/course/pec-stick-academy/close-variations/coil-close-raise/) - Pec Stick Academy HomeClose VariationsCoil + Close + RaisePrevious LessonComplete & NextLesson overview- Perform a stick close close- Take a small step back with one foot- Side crunch into the front side, raising the hip slightly, aim to drive the knuckles to the side of the hip- Squeeze and find a cramping sensation in the
- [Bazooka](https://zackhenderson.com/course/pec-stick-academy/close-variations/bazooka/) - Pec Stick Academy HomeClose VariationsBazookaPrevious LessonComplete & NextLesson overviewVariation 1- Hold the stick at shoulder height pointing forwards- Fold the far side back with an underhand grip (spring points forward)Variation 2- Hold the stick at shoulder height pointing backwards- Reach back, fold the far side forward with an underhand grip (spring points backwards)Variation 3- Close
- [Bicep Curl](https://zackhenderson.com/course/pec-stick-academy/close-variations/bicep-curl/) - Pec Stick Academy HomeClose VariationsBicep CurlPrevious LessonComplete & NextLesson overview- Hold the stick in front of the shoulder, pointing approximately 45 degrees down- Take the far end with an underhand "false" grip- Curl and close
- [Overhead](https://zackhenderson.com/course/pec-stick-academy/close-variations/overhead/) - Pec Stick Academy HomeClose VariationsOverheadPrevious LessonComplete & NextLesson overviewVariation 1- Hold the stick overhead, handles pointing left/right, inside wrists facing forward- Close so sprint points backwardsVariation 2 (rear delts)- Hold the stick overhead, handles pointing left/right, inside wrists facing backwards- Close so sprint points forward
- [Coiling Close + 1/2 Close](https://zackhenderson.com/course/pec-stick-academy/close-variations/coiling-close-12-close/) - Pec Stick Academy HomeClose VariationsCoiling Close + 1/2 ClosePrevious LessonComplete & NextLesson overviewVariation 1- Perform a close *as* you lunge into the coil positionVariation 2- Once in the coiled position, open one side and re-close
- [Behind the Head](https://zackhenderson.com/course/pec-stick-academy/close-variations/behind-the-head/) - Pec Stick Academy HomeClose VariationsBehind the HeadPrevious LessonComplete & NextLesson overviewVariation 1- Hold the stick behind your head, handles pointing left/right, inside wrists facing forward- Close so spring points downVariation 2- Hold the stick behind your head, handles pointing left/right, inside wrists facing down- Close so spring points up
- [Behind the Back](https://zackhenderson.com/course/pec-stick-academy/close-variations/behind-the-back/) - Pec Stick Academy HomeClose VariationsBehind the BackPrevious LessonComplete & NextLesson overview- Hold the stick behind your hips, approximately at the belt line- Grip with inside wrists facing forward- Bend so the spring points directly backwards
- [Close + Flip](https://zackhenderson.com/course/pec-stick-academy/close-variations/close-flip/) - Pec Stick Academy HomeClose VariationsClose + FlipPrevious LessonComplete & NextLesson overviewVariation 1- Perform an underhand close- Flip the back of the wrists towards you. The spring will point up.Variation 2- Perform an overhand close- Flip the back of the wrists towards you. The spring will point down.
- [Circles](https://zackhenderson.com/course/pec-stick-academy/close-variations/circles/) - Pec Stick Academy HomeClose VariationsCirclesPrevious LessonComplete & NextLesson overview- Close the stick and draw big circles in front of your body- The elbows may remain bent- Don't sacrifice lat and pec engagement for range-of-motion
- [Halo](https://zackhenderson.com/course/pec-stick-academy/close-variations/halo/) - Pec Stick Academy HomeClose VariationsHaloPrevious LessonComplete & NextLesson overview- Close the stick and draw a tight circle around your head
- [Figure 8](https://zackhenderson.com/course/pec-stick-academy/close-variations/figure-8-2/) - Pec Stick Academy HomeClose VariationsFigure 8Previous LessonComplete & NextLesson overview- Close the stick and draw a figure-8 pattern- Turn the torso and raise the legs/hips to facilitate the pattern
- [Banded Close](https://zackhenderson.com/course/pec-stick-academy/close-variations/banded-close/) - Pec Stick Academy HomeClose VariationsBanded ClosePrevious LessonComplete & NextLesson overview- Affix a resistance band to a rack/door at approximately belly height- Loop the band across one palm before grasping the stick- Close as usual
- [Delt Raise](https://zackhenderson.com/course/pec-stick-academy/push/delt-raise/) - Pec Stick Academy HomePushDelt RaisePrevious LessonComplete & NextLesson overview- Close the stick and lift the arms as high as possible without losing tension in the pecs and lats- You can load this movement with a small kettlebell
- [Press Out](https://zackhenderson.com/course/pec-stick-academy/push/press-out/) - Pec Stick Academy HomePushPress OutPrevious LessonComplete & NextLesson overview- Close the stick, hold, and reach the arms straight out- Hold for 1-3 seconds before bringing the stick back in
- [Compass Press Out](https://zackhenderson.com/course/pec-stick-academy/push/compass-press-out/) - Pec Stick Academy HomePushCompass Press OutPrevious LessonComplete & NextLesson overview- Close the stick and reach the arms straight up, down, left, and right as far as possible without losing tension
- [Pull-Overs](https://zackhenderson.com/course/pec-stick-academy/push/pull-overs/) - Pec Stick Academy HomePushPull-OversPrevious LessonComplete & NextLesson overview- Close the stick, hold, and reach the arms over and behind the head- The elbows may stay at approximately 90 degrees
- [Bench/Floor Press](https://zackhenderson.com/course/pec-stick-academy/push/benchfloor-press/) - Pec Stick Academy HomePushBench/Floor PressPrevious LessonComplete & NextLesson overviewVariation 1:- Close the stick and press upVariation 2:- Close the stick *as* you press up- The elbows may remain bent to keep proper pec tension
- [Close Variations](https://zackhenderson.com/course/pec-stick-academy/close-variations/) - Pec Stick Academy HomeModule 3: Close VariationsThis module is a collection of variations on the basic pec stick close.You'll modify grip positions and body postures to challenge your ability to bend the stick and maintain proper tension.Remember, you can almost always manipulate these 3 variables:- Using an over or under-hand grip- Where you grip the
- [100 Bends-A-Day Challenge](https://zackhenderson.com/course/pec-stick-academy/100-bends-a-day-challenge/100-bends-a-day-challenge/) - Pec Stick Academy Home100 Bends-A-Day Challenge100 Bends-A-Day ChallengePrevious LessonComplete & NextLesson overviewYour pec stick journey begins with a simple but powerful challenge:100 bends/closes every day for 30 days.In just a month, you will master the basic stick close and develop some serious strength and muscle along the way.> 100 B.A.D. Calendar (Download)
- [100 Bends-A-Day Challenge](https://zackhenderson.com/course/pec-stick-academy/100-bends-a-day-challenge/) - Pec Stick Academy HomeModule 2: 100 Bends-A-Day ChallengeYour pec stick journey begins with a simple but powerful challenge.In just 30 days, you will master the basic stick close and develop some serious strength and muscle along the way.
- [Bending Basics](https://zackhenderson.com/course/pec-stick-academy/100-bends-a-day-challenge/bending-basics/) - Pec Stick Academy Home100 Bends-A-Day ChallengeBending BasicsPrevious LessonComplete & NextLesson overviewThe stick close itself should come at the end of a "zip up" sequence of muscular engagement.Squeeze your quads, glutes, abs, lats, pecs, and grip (in that order) before attempting the close.This technique will supercharge all of your reps.---Most every pec stick drill can be
- [Pec Stick Buying Guide](https://zackhenderson.com/course/pec-stick-academy/intro/pec-stick-buying-guide/) - Pec Stick Academy HomeIntroPec Stick Buying GuidePrevious LessonComplete & NextLesson overviewThe peck stick is a simple yet powerful tool. When it comes to picking one out, there are only 3 features you need to consider: - The length of the handle - The handle design- The spring tension It's for these reasons that I recommend
- [Introduction: Zen of the Bend](https://zackhenderson.com/course/pec-stick-academy/intro/introduction-zen-of-the-bend/) - Pec Stick Academy HomeIntroIntroduction: Zen of the BendPrevious LessonComplete & NextLesson overviewIn this video, you'll learn about my start with steel bending and how that eventually led to the pec stick.
- [Squeeze for Strength](https://zackhenderson.com/course/pec-stick-academy/intro/squeeze-for-strength/) - Pec Stick Academy HomeIntroSqueeze for StrengthPrevious LessonComplete & NextLesson overviewIn this video, you'll learn about the importance of generating and controlling muscular tension.By stacking the pec stick squeeze on top of the "zig-zag zip-up" sequence, you'll find a new gear of strength, engagement, and connection to your body.
- [Intro](https://zackhenderson.com/course/pec-stick-academy/intro/) - Pec Stick Academy HomeModule 1: IntroIn these introductory videos, you'll learn about my start with pec stick training, how and why it can be a game-changer for your strength and physique, and what stick to get started with.

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