This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Hold one kettlebell with both hands, stand firmly, and hinge at the hips to send it between the legs with a neutral back.
- 02
Brace the trunk, keep a soft knee bend and hold the handle securely with relaxed arms.
- 03
Extend the hips briskly to let the bell swing toward chest height; the drive comes from the hips rather than lifting with the arms.
- 04
Let the bell swing down naturally and hinge at the hips again to receive it, keeping its path controlled and the surrounding space clear.
Common mistakes
- Front-raising the bell with the arms or turning each swing into a deep squat.
- Rounding the back or losing handle control as the bell returns.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.