TECHNIQUE: Start in the Order position. Cast the Clubbell straight ahead away from the body achieving full lock of the arms. With braced core and active lats, drive the momentum into the hips . Drive hips forward and brace your abdomen to swing the club bell to shoulder height. Contract your lats to drive the club bell back into the order position. Spine should be neutral with slight bend at the knees. ADVANTAGES: Multiple muscle groups involved improving strength and stability in the hips, core, and shoulder. FAULTS: Do not let the lower back round. Shoulders too far forward is an indicator of lack of lat and delt engagement in the upper back. Hinging at the knees instead of the hips. Wrists should remain neutral. SCALING: use a kettle bell for the swing instead or try the single hand version.

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