This exercise involves lifting a kettlebell from the ground to overhead in one fluid motion, using a combination of hip drive and arm extension. It is a full-body exercise that targets the shoulders, back, legs, and core.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
- Improves core stability and balance
- Increases grip strength and forearm muscles
- Helps to prevent lower back pain and injury
- Can be modified for different fitness levels and goals
Execution Protocol
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up quickly, using the momentum to swing the kettlebell up to shoulder height.
- As the kettlebell reaches shoulder height, rotate your wrist and punch your hand up towards the ceiling, allowing the kettlebell to flip over and land on the back of your wrist.
- Lower the kettlebell back down to shoulder height and then swing it back down between your legs, bending your knees slightly as you do so.
- Repeat the movement for the desired number of reps before switching to the other hand.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Back
Primary
Glutes
Primary
Hamstrings
Secondary
Abs
Secondary