Considerations:

• Brace the core

• Ground Tension “Talons”

• Pack the shoulders

• Back straight

• Head neutral

Directions:

1. Starting in a staggered position with one foot back on the ball of the foot. Kettlebell should be in line with the front foot at the midfoot/arch range. Hinge forward at the hips by pushing your butt back and grab the kettlebell with your hand on the rear leg side

2. Take all considerations and cues into account before standing and extending the hips by driving the hips forward. Maintain a firm grip without pulling upwards with the arm. Front leg should be doing majority of the work. Rear leg is support. Take a slight pause at the top of the exercise to reassess checkpoints and considerations before returning to the starting position in a controlled manner.

Pain points:

1. Lower back

   1. Make sure back is not rounding forward at the waist (see brace the core, pack the shoulders)

   2. Make sure the barbell path is straight up and down. The barbell should not travel forward away from your body as you lower it to the ground.

2. Knee

   1. Rear Knee : Rear leg should not be weight bearing, shift all weight to front leg and only use rear leg for balance

   2. Front Knee: Make sure upper and lower leg are in line with each other and the knee is not buckling in towards your midline. Heel should be on floor and hips should be travelling back.