This exercise involves lifting a kettlebell from the ground to the chest in a clean motion, using the hips and legs to generate power. It primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the entire posterior chain, including the glutes, hamstrings, and lower back
- Improves grip strength and forearm endurance
- Increases explosive power and athleticism
- Engages the core muscles for stability and balance
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Bend down and grab the kettlebell with both hands, keeping your back straight and your core engaged.
- Stand up, lifting the kettlebell off the ground and bringing it to your waist level.
- As you lift the kettlebell, keep your elbows close to your body and your shoulders down and back.
- Once the kettlebell is at your waist, quickly reverse the movement and lower it back down to the ground.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Primary
Forearms
Primary