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Classification

Utility: Specialized Mechanics: Compound Force: Pull

Instructions

Preparation

Stand behind kettlebell with feet slightly wider apart than shoulder width. Bend over at hip with knees bent and back straight. Extend arm downward and grasp kettlebell handle with overhand grip. Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.

Execution

Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. Allow kettlebell to swing back down. As kettlebell approaches lower position, fold at hips while bending knees. Forearm makes contact with inner thigh permitting kettlebell to swing back under hips. Immediately repeat movement and continue to swing kettlebell. Maintain shoulder to eye level height swings.

Return

Swing kettlebell back down between legs. Allow kettlebell to swing forward, but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor in original deadlift posture.