A full-body lift that brings a kettlebell to the shoulder using hips and legs.
- +Builds explosive hip power
- +Trains grip and coordination
- –Technique takes time to learn
- –Can bruise forearms initially
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Upper Back
Traps
Lats
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand with feet about hip-width apart, holding the weight in one hand
- Hinge at the hips, keeping your back flat and chest up
- Swing the weight back between your legs like a short pendulum
- Drive through your feet and snap your hips forward powerfully
- Keep the weight close to your body as it rises
- Guide it around your wrist into the front-rack position at shoulder height
- Finish tall with your core tight and elbow close to your ribs
- Lower with control, then hinge back to repeat
