The two hand clean to squat. Basic but brutal. This one move will teach coordination, explosiveness, and full body control all while hammering your legs, core, back, and grip. A full body workout and strength and conditioning exercise all rolled into one movement. Not just that but it’s easily progressed and a great exercise for anyone new to kettlebells to start with. Pick a weight that challenges you and aim for 5 sets x 6-8 reps. For full programs to build strength and conditioning at home ch

This exercise is beneficial for functional scoliosis, especially when there is hip or pelvic imbalance. It helps strengthen the lateral stabilizers of the trunk and glute muscles on the weaker, elongated (convex) side. By improving hip stability and muscle symmetry, it supports better pelvic alignment and contributes to correcting mild functional spinal curves. This exercise should be performed on both sides of the body. • Do more repetitions or slower, controlled work on the convex side to buil