FitNessieHow to do it
- Stand with your feet a little wider than hip width, a kettlebell on the floor just ahead.
- Hinge at the hips with a flat back and a slight knee bend, and grab the handle with both hands.
- Hike the bell back high between your thighs.
- Snap your hips forward to swing the bell to about chest height on loose, straight arms.
- Finish standing tall with your glutes squeezed, then let the bell fall back into the hinge.
Key cues
- Hike it like a football
- Flat back, little knee bend
- Snap your hips
- Stand tall like a plank at the top
Common mistakes
- Lifting the bell with your arms instead of your hips
- Squatting by bending the knees too much
- Leaning back at the top
- Swinging the bell higher than shoulder height
Muscles worked
- Primary
- Glutes and lower back
- Secondary
- Hamstrings, adductors, traps and forearms
Equipment
Kettlebell.