foundational movement two: Hip hinging movements such as deadlifts & kb swings
movement articulation points
Shoulders above hips, hips above knees, with a well-maintained spine.
Stand with your feet about hip to shoulder width distance apart.
Keeping your back straight, hinge at the hips, send your butt back and bend your knees as much as you need to grab the barbell.
Grab the barbell outside of your thighs, about shoulder distance apart. Arms should be straight.
Keeping your core tight, begin the movement by driving through your heels and straightening your knees. Engage your glutes and hamstrings to pull the bar up.
Raise your hips and shoulders at the same time while keeping your back completely flat.
Barbell should drag along your shins on the way up.
Finish in a standing upright position with shoulders pulled back.
Stand about a foot behind the kettlebell with feet shoulder-width apart and toes pointed out.
Hinge at your hips and sit back into your ideal level, then reach for the kettlebell without losing the hinge or flat back.
Hike (or pull) the kettlebell back so your forearms connect with your upper inner thighs. This gives you the momentum for the swing.
Keeping your core tight, drive (thrust) your hips forward into the hip extension, returning to a standing position.
Once the hips finish their extension, then the arms come off of the ribs and should extend straight from the shoulders due to momentum.
All power is coming from hips, glutes, and hamstrings. Arms and shoulder should NOT be activated to lift the kettlebell.