This exercise improves lumbo-pelvic stability, and is a great primer for hip hinging exercises. The weight placement really challenges the core muscles, and reinforces the 360 degree brace.
Coaching Tips:
- Hold a kettlebell (or other object) at chest level. For the duration of the exercise, keep the weight against your chest. Pretend you are crushing something in your armpits.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- When you reach YOUR full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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