GRINDS in kettlebell practice are the slow exercises – the ones you want to perform for 3-5 sets of 3-5 reps, such as presses, deadlifts, squats and get-ups. BALLISTICS are the quick lifts — such as swings and snatches — that are to be performed for however many reps before form degrades from fatigue, or before power output diminishes. Typically, this falls between 10-20 reps.
The 7 basic human movements are combined from Master SFGs Dan John and David Whitley. Dan’s 5 movements are:
5. Loaded Carry
After assisting a workshop with MSFG David Whitley, I added:
2. Counter-rotation (fighting against rotation)