Online Exercise System

Primary Muscles:

• Gluteals

Secondary Muscles:

• Quadriceps

Body Area:

• Legs
• Glutes

Movement Type:

• Explosive
• Core (Rotary Stability)

Equipment:

• Kettlebells

Training Category:

• Resistance

Proper Steps:

Begin in a wider than shoulder-width stance, with a KB centered a foot or two in front of you
Brace your core, hinge your hips (see KB RDL), and grab the KB with one hand
Stand up (most of the way), allowing the KB to swing towards your hips
Gently receive KB with hips by absorbing it into your hip hinge
Explosively extend your hips (to stand tall) and launch the KB in an arc towards shoulder height
As it follows its natural path back towards your hips, receive and repeat