Module 6: Get-Up

Module 1: Intro, Safety, and Expectations

A kettlebell will get your respect—the easy way or the hard way.

Here is the easy way.

Module 2: Joint Mobility, Warm-Up, and Breathing

We called it a “warm-up” just because you are used to the term. It is much more than that. Our goal is to “make your joints bend easier” to take the brakes off your strength.

Module 3: Deadlift

We challenge you to find an exercise more “functional” than picking up a weight off the ground.

Or a progression as reliable as ours—with two thumbs up from elite powerlifting coaches and medical professionals alike.

Module 4: Two-Arm Swing

Fill your hips with power, your back with vigor, and burn fat like there is no tomorrow.

(Provided you do it right, the StrongFirst way.)

Module 5: One-Arm Swing

Build a sprinter’s glutes, a fighter’s six-pack, and a blue-collar grip with one mean move.

Module 6: Get-Up

This wrestlers and strongmen’s favorite will teach you how to move like an athlete.

(Resilient shoulders and bullet-proof abs are just a bonus.)

Module 7: Goblet Squat

Before Dan John had invented it, we would never have believed that one could get so strong and athletic squatting with such a light weight. Our trademark “prying” version will unlock your tight hips for a freedom of movement you have not felt since you were a kid.

Module 8: Military Press

It will rival any other pressing exercise when it comes to shoulder strength and muscular development.

It is untouchable when it comes to shoulder health, thanks to its ergonomic perfection.

Module 9: High Pull

Who says you need a heavy barbell to build tree swinging traps?

Module 10: Program Design Talk

Our training plans hide heavy duty science under their polished hoods. Exceptionally effective, simple to use, and unlike anything else you have seen. This module alone is worth much more than what you have paid for the entire course.