Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Hamstrings (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Semitendinosus (Main Target) |
| Biceps-femoris (Main Target) |
Difficulty
Steps
Stand with your feet shoulder-width apart and a kettlebell on the ground outside of one foot.
Hinge at your hips and bend your knees to lower down and grasp the kettlebell handle with one hand.
Engage your core and keep your back flat as you drive through your heels to stand up straight, lifting the kettlebell off the ground.
Pause briefly at the top of the movement, then lower the kettlebell back down under control.
Repeat for the desired number of repetitions before switching sides.
Benefits
Strengthens the muscles of the lower back, hamstrings, and glutes.
Improves hip and core stability.
Enhances grip strength and unilateral balance.
Equipments
