A ballistic hinge that builds hip power and conditioning in the same set.
How To
Set the bell a foot in front of you, hinge, and hike it back between your legs.
Snap your hips forward hard, letting the bell float up to chest height on its own.
Keep your arms relaxed — they are ropes, not levers.
Guide the bell back down and absorb it with another hinge, straight into the next rep.
Watch Out
The bell should travel back through your legs, not down toward the floor.
If your shoulders are working, the hips are not snapping hard enough.
Chest height is the ceiling for a standard swing. Higher adds risk, not benefit.
Coaching
Work in short timed sets — 20 to 30 seconds — with equal rest.
Exhale sharply at the top of every rep to reinforce the brace.
Go heavier than feels natural; a light bell encourages arm-lifting.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Hamstrings / Glutes · Barbell
Glutes · Barbell
Legs · Bodyweight