A dynamic full-body exercise that develops power and cardiovascular fitness through explosive hip hinge movements, using a kettlebell for resistance and momentum.
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 explosively extend your hips and knees to swing the kettlebell forward to shoulder height, then return to starting position.
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, explode through your hips, swing to shoulder height, control the movement, maintain posture
Using arms instead of hips, rounding back, swinging too high, poor timing, using too much weight
Increase kettlebell weight, perform single-arm variations, add pause at top, incorporate tempo changes, try different swing heights.
Use lighter kettlebell, perform bodyweight hinge, focus on form over weight, practice hip hinge movement, use resistance bands.
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.