FitNessieHow to do it
- Set the kettlebell a foot or two in front of you, take a wide stance and grip it with one hand.
- Brace your core and hike the bell back between your legs, hinging at the hips with only a slight knee bend.
- Drive your hips forward to swing the bell up to about chest height.
- Stand tall at the top with your trunk square.
- Let the bell fall back between your legs and repeat, then switch hands.
Key cues
- Hips drive the bell
- Arm stays loose and long
- Resist the twist
- Stand tall at the top
- Bell through the midline
Common mistakes
- Lifting the bell with the arm
- Squatting instead of hinging
- Leaning back and letting the lower back finish the swing
- Letting the bell twist the trunk
Muscles worked
- Primary
- Glutes, hamstrings and lower back
- Secondary
- Obliques
Equipment
Kettlebell.