3 Essential Movements for Indomitable Endurance

movements for endurance

Hinge, Pull & Push! That’s all you need to know and do to get extreme results from your kettlebell training. Those three bases of movement can give you superior conditioning, strength, mobility and durability.

Of course there are many variations you can take into account when you are talking about a Hinge, Pull and a Push, but that is the basis we are going to use for some high level conditioning for your body. There are some specific exercises that we are choosing in these categories that I have personally used and seen amazing results from.

If you can only pick one of each of these you’ll have the highest ratio of strength development possible.

We are going to break down each of these categories and then give you three workouts that you can use to improve your conditioning tenfold.

The Hinge

A Hinge, or more commonly referred to as a Hip Hinge, is actually an important fundamental human movement that everyone should master. The hinge is perhaps more important in the long-term performance and functionality of everyone from elite athletes to physical therapy patients, elderly people seeking more functionality, and every gym-goer in between.

In actual practice, hip hinging means moving the hips through a complete flexion (closing) to extension (opening) cycle, while limiting movement at other joints. Many exercises utilize this movement pattern, including deadlifts, squats, good mornings, and swings.

For dynamic performance and conditioning, I have found that the 1-Arm Kettlebell Swing will give you the best bang for your buck. You get all the dynamic strength from the hip hinge and you also get an instability factor of using only 1-arm which contributes to core strength.

The Pull

A pull includes everything from rows to pull ups to pull downs; basically any motion that involves pulling something towards your body, or your body towards an object.

Using this pattern can result in a strong back and lats, something that is crucial for your shoulder health.

Focusing on pulling strength will significantly increase your overall strength and conditioning and lead to healthier full body movement. For this pattern I use the 1-Arm Kettlebell Row. This movement uses your core for stability, strengthens the back and shoulders, and can increase strength or flexion depending on how slow or fast you do the movement.

The Push

Push movements are the utilized the most in common workouts. Pushing is all about moving items away from your body, or your body away from objects. This pattern includes the push up, bench press, shoulder press, dip, and side press.

Using push movements will increase your strength, but you can’t rely on just pushes for all around conditioning. For this reason, I like to use a compound push movements like the 1-Arm Squat Thruster.

Using this movement with a heavy kettlebell will tax your body and conditioning for all around pushing strength. When combined with pulls, you will get an intense workout and your conditioning will skyrocket. Plus you are benefiting from the squat as well as the shoulder press, and depending on pausing or speed, you can go from dynamic to crazy hard.


Anthony Eisenhower

Anthony Eisenhower is the owner of Brood 9 Martial Arts in Southern California and focuses on Functional Strength & Conditioning, as well as MMA, Muay Thai, Jiu-Jitsu, Boxing and Stunts. He is a former Power Ranger as well as Professional Fighter. Link

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