Kettlebell Swing to Bottoms Up Clean
- Intermediate
- Full Body
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Setup instructions
1) Place the kettlebells on the floor and face the handles forward.
2) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight - the kettlebells should be in front of you and in between your legs.
3) Grab the handles and hinge forward from the hips, bend your knees and keep the back flat. It's like preparing for a deadlift.
4) Lift the kettlebells to near shin level.
Note: Your chest should be facing up.
Perform instructions
1) Drive from the hips and swing the kettlebells through your legs up to shoulder height. Keep your wrists up and balance the weights in front of you (the handles should be at the bottom with the weights up).
2) Follow the movement pattern and return to the starting position.
3) Repeat.
Note: This is an all in one movement which requires momentum. That comes from driving the hips forward on the upswing. Also the key to this is balancing the weights at the top.
Anatomy
Equipment
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Health benefits
Strength · Muscular Endurance
Skills
Power · Coordination · Balance
Peformed by
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