Every good swing starts with a good hike. Without a good start, the swing will never be as powerful as you want it to be. Following up on our previous post on how to "drag the bell through the mud" drill, we move to the hike pass.
Part I: the hike pass. After setting up as we did for the drill yesterday, now we will hike the bell back keeping it between our knees and groin, then place it back on the ground. Each time, reset the bell and think about the feeling of dragging it through the mud.
Try 3 sets of 5 and then move to the swing. By completing the "through the mud drill" and then the "hike pass", you are set up for a powerful swing, stronger glutes and a better ass!
Lets put all the pieces together ad try 5-10 swings every minute on the minute for 5 minutes and good luck crushing your kettlebell swings!