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Mini Band Glute Bridge with Abduction
A glute bridge with a mini band above the knees, so the glutes work to lift the hips and to hold the knees out. For low back pain and knees that cave in.
Kettlebell Dead Stop Swing
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A kettlebell swing where the bell is parked on the floor between reps. Resetting each rep makes it the cleanest way to learn the swing and build hip hinge power.
How to do it
Set the bell on the floor about a foot in front of you and hinge to grip the handle with both hands. Hike it back high between the legs, snap the hips forward to swing it to chest height, then guide it back down and park it on the floor. Reset your setup before every rep.
Common mistake
Rushing the reset so the setup gets sloppy, or rounding the back when you park the bell. Take your time on each rep, and if the back rounds, use a lighter bell.
Helps with
- Running economy
- Low back pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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