Kettlebell Good Morning 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. It will also build upper body strength and flexibility with the position of the kettlebell.
Step 1: Two hand clean a kettlebell and bring it around to sit nicely between your shoulder blades.
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.
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. To finish the movement safely bring the kettlebell around your shoulder back to the start position. Do not go to failure with this movement.