Kettlebell Chest Supported Hinge Exercise
This movement is a great precursor to the swing without adding a ballistic component. It will help build your posterior chain along with your core while adding flexibility in your hips. It is a fantastic movement to build body awareness to prepare yourself for the swing and other ballistic hinging movements.
Step 1: Two hand clean a kettlebell and hold it by the horns and place the kettlebell on your chest with the horns facing out.
Step 2: Pulling your shoulders back and maintaining a wide, proud chest, focus on bringing your hips back to the wall behind you.
Step 3: Focus on getting a slight stretch on your hamstrings as you perform this movement. If you do not feel the stretch shift your hips back to the wall behind you more.
Step 4: Maintaining core tension pull yourself back to the starting position. Repeat.
Tips and Safety: Maintain a long spine throughout this movement. This will ensure a safe spine throughout the exercise. Focus on retracting your shoulder blades as tightly as you can to keep from your shoulders rounding. Do not go below parallel as you hinge.