Rightly Trained

Works: Quads, glutes, core, upper back

1. Hold the bell by the horns at chest height, elbows tucked in.
2. Stand feet shoulder-width, toes turned slightly out.
3. Send hips back and bend knees to lower, chest tall, bell close.
4. Go as low as comfortable while keeping heels flat.
5. Drive through heels to stand, squeezing glutes at the top.

💡 Let your elbows brush the inside of your knees at the bottom — a built-in depth check.

Works: Hamstrings, glutes, lower back, grip

1. Place the bell on the floor between your feet, feet hip-width apart.
2. Hinge at the hips, bend knees slightly, grip the handle with both hands, back flat.
3. Brace core, pull shoulders back, keep the bell close to your shins.
4. Drive through heels and push the floor away to stand tall, squeezing glutes.
5. Hinge back at the hips to lower the bell to the floor with control.

💡 Think "push the floor away," not "lift with your back" — power comes from legs and hips.

Works: Quads, glutes, hamstrings, balance

1. Hold the bell at chest height (goblet position), or let it hang at your side.
2. Stand tall, feet hip-width apart.
3. Step one foot back and lower your back knee toward the floor, front knee over ankle.
4. Aim for roughly 90 degrees at both knees at the bottom.
5. Push through your front heel to return to standing, then switch legs.

💡 Keep your torso upright the whole way — think "tall chest," not "lean forward."

Works: Inner thighs, glutes, quads, hips

1. Stand with feet wider than shoulder-width, toes turned out about 45 degrees.
2. Hold the bell with both hands, arms extended, letting it hang between your legs.
3. Bend your knees and sit hips down and back, knees tracking over toes.
4. Lower until thighs are roughly parallel to the floor.
5. Drive through heels to return to standing.

💡 Keep the bell close to your body on the way down instead of letting it swing forward.