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