By Nicole Zapoli, HYLETE in-house certified trainer

Set your feet just outside shoulder distance on either side of the kettlebell. The handle of the kettlebell should align with the arches of your feet. Pull your shoulders down and back shifting the weight into your heels. Your shins should remain vertical throughout with your knees stacked directly over your heels. Eyes stay on the horizon.

Hinge from your hips to grip the handle of the kettlebell with both hands in an overhand grip, wrapping the thumb. With straight arms, use your lats to pull the kettlebell in close to your body keeping the weight back, in your heel. Drive upward through your heel bringing your hips in line with your body. Open your hips hard and fast while simultaneously squeezing your glutes. The faster the hip drive, the more power you will generate from the lower half to be transferred to the kettlebell on the upward swing. 

Keep your ribs compressed toward your hips with your belly button pulled toward your spine. Your legs should be fully straightened and engaged. The kettlebell will swing upward out in front of your body reaching to somewhere between shoulder and eye level. On the descent, aim to allow the kettlebell to actually swing with little to no resistance other than in the very bottom. Use your lats to keep the kettlebell in close to your body before driving back in an upward motion.

Points of Performance (POPs):

  • Feet set just outside shoulder width
  • Shoulders pulled down and back
  • Back stays tight and straight
  • Weight shifts and stays in your heel throughout
  • Your whole foot stays "glued" to the floor
  • Shins remain vertical
  • Knee stays stacked over your heel
  • Eyes on the horizon
  • Hinge at the hips
  • Maintain straight arms using your lats to pull the kettlebell in close to your body
  • Drive upward through your heels
  • Bring your hips back in line with your body
  • Legs should be fully straight and engaged
  • Open your hips hard and fast, simultaneously squeezing your glutes
  • The hip drive will power the upward swing of the kettlebell
  • Kettlebell should reach somewhere between shoulder and eye level
  • On the descent, aim to allow the kettlebell to actually swing with little to no resistance other than in the very bottom. Use your lats to keep the kettlebell in close to your body
  • The hip drive will power the upward swing of the kettlebell
  • On the descent aim to allow the kettlebell to actually swing with little to no resistance other than in the very bottom using the lats to keep the kettlebell in close to the body

Bonus Tip: Open your hips hard and fast while simultaneously squeezing your glutes. The faster the hip drive, the more power you will generate from the lower half to be transferred to the kettlebell on the upward swing.

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