Kettlebell Staggered Stance Hip 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 and the added balance required will put the focus on one side more than the other. This requires extra tension and awareness throughout the movement.
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: Plant your right toe next to your left heel.
Step 3: 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. If you find yourself twisting or leaning keep your feet in an equal position to strengthen yourself or use a lighter weight. Try this movement without any weight at first to get the feel of it.