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The movement pattern of the Kettlebell Swing is very well suited to learn the correct hip movement mechanics required for back-friendly lifting and jumping.

ISPO Logo Author: ISPO.com
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Fitness
Place the ball on the ground one step in front of your own legs.

Place the ball on the ground one step in front of your own legs.

Bend forward from the hip and grab the ball, tilting it up. Pulling the shoulder blades together brings the ball into the correct distance from the body. And also, tense up your stomach like you're expecting a punch.

Bend forward from the hip and grab the ball, tilting it up. Pulling the shoulder blades together brings the ball into the correct distance from the body. And also, tense up your stomach like you're expecting a punch.

Raise the torso slightly and swing the ball between the legs. Simultaneously with the forward movement of the kettlebell, stretch the hips and knees explosively.

Raise the torso slightly and swing the ball between the legs. Simultaneously with the forward movement of the kettlebell, stretch the hips and knees explosively.

When the ball swings back between the legs, the hip bends quickly and intercepts the swing of the ball. Accelerate the kettlebell again or swing it to the end.

When the ball swings back between the legs, the hip bends quickly and intercepts the swing of the ball. Accelerate the kettlebell again or swing it to the end.

To finish the exercise, when the ball swings back, edge it back on the ground without making any noise. The secret is not to let the ball swing so far that it wants to swing back between its legs!

To finish the exercise, when the ball swings back, edge it back on the ground without making any noise. The secret is not to let the ball swing so far that it wants to swing back between its legs!

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Place the ball on the ground one step in front of your own legs.
Bend forward from the hip and grab the ball, tilting it up. Pulling the shoulder blades together brings the ball into the correct distance from the body. And also, tense up your stomach like you're expecting a punch.
Raise the torso slightly and swing the ball between the legs. Simultaneously with the forward movement of the kettlebell, stretch the hips and knees explosively.
When the ball swings back between the legs, the hip bends quickly and intercepts the swing of the ball. Accelerate the kettlebell again or swing it to the end.
To finish the exercise, when the ball swings back, edge it back on the ground without making any noise. The secret is not to let the ball swing so far that it wants to swing back between its legs!
ISPO Logo Author: ISPO.com
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