Kettlebell Snatch to Curtsy- 6x each side
Offset Squat- 6x each side
Staggered Stance Hip Hinge- 8x each side
Equipment- 1 kettlebell (may also substitute a dumbbell)
Kettlebell Snatch to Curtsy- Begin in a ‘hang’ position with the kettlebell in your right hand. Press your hips back but keep your chest up tall. Explosively drive your hips forward and pull the kettlebell up. Keep the kettlebell close to your body. As the kettlebell passes head height, rotate or flip your wrist so that your bell finishes at the back of your wrist. Your knuckles are facing the ceiling. Lock out your standing position by ensuring that your hand is stacked directly over your shoulder and your core is braced. Holding the bell overhead, perform one cross back lunge (curtsy). Bring your left leg back and behind to the right leg. Return to standing and rack to kettlebell to complete the rep. This is an advanced kettlebell exercise. If you have not performed a snatch before I suggest beginning with a dumbbell to gain confidence in the movement pattern without risk of the bell smashing onto your wrist at the top.
Offset Squat- With the bell racked in your right arm, sit back into a squat. Extend your left arm as you descend to act as a counterbalance. Drive your feet into the floor and engage your glutei to return to standing. Because of the uneven load, you will need to work to keep your chest and hips square as you move through the exercise. This is a fantastic core challenge!
Staggered Stance Hip Hinge- Holding the kettle bell in your right hand, take a step back with your right leg so that you are in a staggered stance. Keeping your back flat, hinge at the hips. Aim the kettlebell towards your left foot. Engaging the muscles of your left hip, extend your hips to stand up.