Kettlebell Simple & Sinister: Revised and Updated Edition

every workout begins with a fast, powerful and dynamic (ballistic) bodyweight movement such as plyometric push-ups, kettlebell swings and box jumps. You focus on Speed of Movement which primes the body for the heavier lifts to follow.

The lift should be initiated by the hips and thighs and finished with the assistance of the low back muscles. Stabilizing the weight and controlling one’s body position also calls upon the traps, scapulae retractors, lats, forearms, and hamstrings.”