Exercise Database

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Course: PHRE 3040 – Resistance Training Movement Pattern: Hinge, Lower Body Target: Gluteals Synergist(s): Hamstrings, Spinal Erectors
Exercise
Regressions: Good Morning | Back Extension Progressions: Deadlift | Snatch

Equipment: Dumbbell, Kettlebell
Description:

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold the kettlebell between your legs using a two-handed, overhand grip.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; then forcefully squeeze your glutes to extend your hips (imaging you are going to jump forward) and propel the weight up to chest height. You should not feel as though you are lifting the weight up with your shoulders, rather your hips/hamstrings should be doing all the work.

3. Bring it down: Once the bell has reached chest height, let the weight fall (i.e. swing back) between your legs as you bend your hips and slightly bend your knees. Aim to maintain a tight core throughout.

Avoid dropping into a squat on the descent. Aim to maintain just a slight bend in the knee and use the hips and hamstrings to decelerate the kettlebell, not your quadriceps.

Once the kettlebell passes back beneath your hips, extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Variations

  1. Plate swing: perform motion with a 25-45 lbs plate (if plates have holes you can hold)
  2. Dumbbell swing: hold a dumbbell by the handle (can be done with 1 or 2 hands) or by one end (hold with 2-hands), execute the swing
Common Error(s): Not engaging core | Rounded lower back
Spotting:
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