A hip-hinge strength exercise performed with a kettlebell.
Stand with feet shoulder-width apart and place a kettlebell between your feet.
Hinge at the hips by pushing them back while keeping your back straight and chest up.
Grip the kettlebell handle with both hands, ensuring your shoulders are above or slightly in front of the kettlebell.
Engage your core and drive through your heels to lift the kettlebell, extending your hips and knees simultaneously.
Stand fully upright with the kettlebell in front of your thighs, keeping your shoulders back and chest proud.
Reverse the movement by hinging at the hips and lowering the kettlebell back to the ground with control.
Keep your spine neutral throughout the movement to avoid injury.
Focus on driving through your heels to engage the posterior chain effectively.
Maintain a slight bend in your knees but avoid excessive squatting motion.
Ensure the kettlebell stays close to your body during the lift for better leverage.
Practice with lighter weights initially to master form before progressing to heavier loads.
Breathe in as you lower the kettlebell and exhale as you lift it.
It emphasizes the glutes, hamstrings, and spinal erectors as a foundational posterior-chain movement. With the kettlebell between the feet and both hands on the handle, the load sits directly under the body, which makes it one of the easiest ways to learn the hip hinge before swings or a barbell deadlift.
Loading…