- Stand straddling kettlebell. With knees straight, bend over
and grasp kettlebell handle.
- Lift kettlebell upward and back to side by extending hips
and waist until standing upright. Pull shoulder back if rounded.
With knees straight, lower kettlebell between feet by bending
hips and twisting waist so shoulder of weighted side is turned
forward. Allow hips to fall back and waist to bend as kettlebell
approaches floor. Repeat. Perform exercise with opposite arm.
- Begin with very light weight and add additional weight gradually
to allow lower back adequate adaptation.
Throughout lift, keep weighted arm and knees straight. Do not
pause or bounce at bottom of lift or jerk weight from floor.
Lower back may bend slightly during full hip flexion or it can
be kept straight. If it is kept straight, Spine Extension becomes
'Static'. Do not lower weight beyond mild stretch throughout
hamstrings and low back. Full range of motion will vary from
person to person depending on flexibility. See Dangerous
- Spine (Thoracic, Lumbar)