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 | ||
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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
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Common Error(s): | Not engaging core | Rounded lower back | ||
Spotting: |