This exercise prepares you to swing a kettlebell. It is done before every swing workout as a warm-up, and as a safety test. Because if you can’t pick the kettlebell up with a clearly arched lower back, you have absolutely no business doing high rep swings until you can.
To perform this exercise, simply place the kettlebell between the heels of your legs as I have in the video. To initiate the movement, push your hips back – don’t try to bendover – push your hips back and you will naturally fold over with a better lower back alignment. Try to fall back on your heels only (but don’t fall backwards).
Look in the mirror as you see me doing in the video to make sure your form is perfect at the bottom – hips back and lower back arched. From here, take a deep breath, hold it, squeeze your glutes hard, and pull the weight back up. Do five to eight reps.