Stand upright with arms to sides. Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, buck hips ups slightly by extending knees and hips, then immediately kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place buck hip up and rapidly pull legs forward under body returning feet in original position. Rise up to original standing posture.
Then, assume a hinged position with your knees slightly bent, both hands on the kettlebell handle, chin tucked, and weight centered over your foot.
Begin the movement by hiking the kettlebell between your legs and keeping your spine neutral.
Drive the kettlebell back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight.
Repeat the movement for the desired number of repetitions.
Target Muscles
Chest, Quads
Secondary Muscles
Abs, Shoulders, Triceps
Stabilizer Muscles
Back (Lower)
Experience
Beginner (1-2 years)
Equipment
Sandbag, Bodyweight
Exercise Type
Cardiovascular
Exertion
Cardio Intensity
Force
N/A
Mechanic
Compound
Force Detail
Bilateral
Functions
N/A
Intensity
N/A
Bearing
Weight
Impact
Low
Utilities
N/A
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