6 Essential Movements

🎥 What’s Inside:

• Pulse – Train rhythm, timing, and power transfer through a stable spine. Master how to work with gravity, not against it.

• Swing – Like a kettlebell, but more heroic. Load the posterior chain and build strength from the grip on the floor to the grip on your BAMF.

• Squat – If you can’t squat, you can’t move. Add a BAMF Hammer and you introduce trunk stability and dynamic balance shifts that challenge your position with every rep.

• Pull Over – The shoulder is your most mobile joint — the pull-over takes you deeper into that range and builds strength you didn’t know you were missing.

• Press – Pressing odd objects exposes the gap between idealized and functional strength. BAMF presses challenge the relationship between your wrist, shoulder, and elbow in dynamic, unexpected ways.

• Slam – What goes down must come up. The trick to not breaking your nose? It’s all in the hips. This movement builds explosive force while teaching you how to avoid every mistake — before the hammer teaches you the hard way.