The drill strengthens the posterior chain muscles of the hamstring/glutes/hips/low back in one efficient movement to balance out the quad dominant movement of running and cycling.

Start by positioning the Kettlebell between feet. Push hips back while keeping spine in a braced neutral position. Once hamstrings (back of leg) begin to tighten, descend to kettlebell. Hips should bend more than knees. Firmly grab the kettlebell to keep the core engaged and imagine pushing the ground away while extending hips, finishing in a standing position. Spine stays neutral – not arched. Descend by pushing hips back before bending knees, to return kettlebell to ground. Perform 3 sets of 12 reps.