Considerations:

• Brace the core

• Ground Tension “Talons”

• Pack the shoulders

• Back straight

• Head neutral

Directions:

1. Starting with your feet about hip/shoulder width apart, kettlebell (KB) between your feet at the arches, hinge forward at the hips by pushing your butt back, and grab the kb with your hands.

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

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