A compound lower body exercise that targets the posterior chain muscles through a hip hinge movement, using a kettlebell for resistance and improved grip strength.
Stand with feet shoulder-width apart, kettlebell positioned between your feet. Hinge at your hips while keeping your back straight, grasp the kettlebell with both hands, then stand up by driving through your heels and extending your hips and knees.
Stand with feet shoulder-width apart, kettlebell positioned between your feet, and prepare to hinge at the hips while maintaining a straight back.
Return to the starting position with kettlebell on the ground between your feet, maintaining the same stance and posture throughout the movement.
Hinge at your hips, keep your back straight, drive through your heels, squeeze your glutes, control the movement
Rounding your back, using your back instead of legs, not hinging at hips, lifting with arms, poor posture
Increase kettlebell weight, perform single-leg variations, add pause at bottom, incorporate tempo changes, try different kettlebell positions.
Use lighter kettlebell, perform bodyweight hinge, use resistance bands, focus on form over weight, practice hip hinge movement.
Maintain proper form to avoid lower back strain. Stop if you experience back pain. Keep your back straight throughout the movement. Ensure the kettlebell is properly positioned and secure.