Target Body Part: Lower Body/Posterior Chain (back, glutes & hamstrings)
- Primary Muscles: Gluteus Maximum, Hamstrings (Biceps femoris, semimembranosis), Quadriceps
- Secondary Muscles: Shoulders (deltoids), Abdominals (Transverse Abdominis, Obliques), Back (Latissimus dorsi, Erector Spinae)
Equipment Needed: Kettlebell (KB)
Performance Points:
- Start with the KB on the floor between your feet, holding on with both hands.
- Ensure you’ve got proper squat form and technique (head and chest up, neutral spin, hips down, lats engaged).
- As you begin to raise your arms, simultaneously push through your feet, thrusting your hips forward.
- As your hips drive forward out of the initial squat position, drive the KB up (shoulder height) – all while tightening your glutes.
IMPORTANT: Keeping the core engaged throughout the workout, bending at the hips to keep strain off the low back.
Reps/Sets:
- Include this exercise to improve explosive power in the hips, glutes and core.
- Complete 8-12 repetitions with a heavier KB (Strength) / 20+ repetitions (endurance) with a lighter KB. Can also do exercise for time ie. 20 second work, 10 second rest.
Modifications:
- Beginner: Keeping within a shallow range of motion – once you feel comfortable with the positioning you can squat down further.
- Advanced: Increase the weight of the KB or instead of swinging with both arms, swing with one arm and switch at the height of the swing.
