A powerful kettlebell lift that trains the hips, shoulders, core, and grip.
- +Builds explosive hip power
- +Trains grip and overhead stability
- –Technique is difficult to learn
- –Can stress wrists and shoulders
This exercise targets:
Shoulders
Front Delts
Side Delts
Rear Delts
Glutes
Glutes
Hamstrings
Hamstrings
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand with feet shoulder-width apart, holding one kettlebell between your legs
- Hinge at the hips, keeping your back flat and chest up
- Swing the kettlebell back, then drive your hips forward powerfully
- Let the weight rise close to your body, leading with your elbow
- “Punch” your hand through the handle as it reaches overhead
- Finish with your arm locked out, wrist straight, and core tight
- Lower the kettlebell smoothly back into a swing and repeat
- Keep the weight close; do not pull it overhead with your arm alone
