Posterior Swing to Overhead
Like an American Kettlebell Swing. Drive weight all the way overhead with hip power.
Instructions
- Hike weight back between legs.
- Explosively snap hips forward.
- Guide weight all the way overhead.
- Keep core tight at top (don't overextend).
- Control the drop.
Common Mistakes
- Lifting with shoulders (front raise)
- Rounding back
- Hyperextending lumbar spine at top
- Squatting the swing
Benefits
- Posterior Power
- Shoulder Mobility
- Metabolic Effect
Biomechanical Form Guide
Fitness & AI Biomechanics Guides Hub - Comprehensive educational guides on exercise biomechanics, 3D computer vision pose estimation, injury prevention, and progressive overload strength training.
Similar Exercises
- Reverse Lunge Swing - Integrate a kettlebell/dumbbell swing into a lunge pattern. Explosive hip power required.
- Skier Swings - Fast-paced hip hinge movement. Mimics skiing motion with dumbbells.
- Nordic Skier Swings - Full body flow mimicking ski poling. Engage triceps and lats with rhythmic swinging.
- KB Swings - Hip snap and posterior chain tracking.