A dynamic hip-hinge movement swinging a kettlebell to shoulder height, targeting posterior chain.
- +Excellent for power development
- +Improves cardiovascular fitness
- +Engages core and grip
- –Hard to master form for beginners
- –Risk of shoulder strain at top
This exercise targets:
–
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand feet shoulder-width; hold one end of a dumbbell with both hands, arms hanging
- Brace core, flatten back, soft knees, chest up
- Hinge at the hips; push hips back and “hike” the dumbbell between thighs (above knees)
- Drive hips forward explosively; squeeze glutes to stand tall
- Let momentum float the dumbbell to chest/shoulder height; arms stay straight and relaxed
- Let it swing back down; hinge again as it drops—don’t squat or lift with your arms
- Breathe: inhale on the back swing, sharp exhale on the hip snap
- Stop if your back rounds; reset and keep reps crisp