This movement is a precursor to the swing with rotation 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 in an awkward position.
Step 1: Two hand clean a kettlebell and hold it by the horns close to your chest.
Step 2: Pulling your shoulders back and maintaining a wide, proud chest, focus on bringing your left hip back first as you hinge.
Step 3: This will cause you to straighten your left leg slightly while bending your right leg more.
Step 4: Maintaining core tension pull yourself back to the starting position. Repeat.
Tips and Safety: Maintain a long spine throughout this movement. Even with the slight twist do not round. 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.
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