A two-handed ballistic hip-hinge exercise with the bell moving from between the legs to approximately chest or shoulder height. Hip extension drives the bell's arc, with the gluteal muscles and hamstrings producing the swing while the trunk and grip control the returning load.
Stand with enough space for the bell to pass between your legs and grip its handle with both hands.
Send the hips backward with a modest knee bend as the bell travels between the thighs.
Extend the hips to drive the bell forward to approximately chest or shoulder height, allowing the arms to guide rather than lift it.
Let the bell return and hinge again as it passes toward the thighs.
Continue with the same hip-driven rhythm; finish by controlling the backswing and placing the bell down.
Use a load that allows a coordinated hip hinge and secure grip.
Maintain the natural ballistic rhythm rather than artificially slowing every phase.
Finish tall without leaning backward or lifting the bell overhead.
Keep the swing area clear in front of and behind you.
Squatting deeply and lifting the bell with the shoulders.
Swinging above the demonstrated chest/shoulder-height endpoint.
Leaning backward at the top.
Rounding the trunk or losing the grip during the return.
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