How to perform it
- Stand with your feet shoulder-width apart and the kettlebell positioned in front of your body.
- Grip the handle with both hands, keeping your spine aligned, abs engaged, and chest open.
- Begin by pushing your hips back with a slight bend in your knees.
- Lower your torso with control while keeping the kettlebell close to your body and your shoulders stable.
- Avoid rounding your lower back throughout the exercise.
- To return, push through the floor with your feet and drive your hips forward to reach the starting position.
- Finish standing upright with the kettlebell controlled in front of your body.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the glutes, hamstrings, lower back, and core, with the forearms helping support the load. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, shoulders, or neck.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and the kettlebell positioned in front of your body. Grip the handle with both hands, keeping your spine aligned, abs engaged, and chest open. Begin by pushing your hips back with a slight bend in your knees. Lower your torso with control while keeping the kettlebell close to your body and your shoulders stable. Avoid rounding your lower back throughout the exercise. To return, push through the floor with your feet and drive your hips forward to reach the starting position. Finish standing upright with the kettlebell controlled in front of your body. Exhale as you rise and inhale as you lower.
Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.
Work in the glutes, hamstrings, lower back, and core, with the forearms helping support the load. The effort should remain controlled through the posterior chain, without pain in the lower back, knees, shoulders, or neck.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.