Place the kettlebell between the mid-feet. Push the hips back, keep the ribs stacked over the pelvis and grip the handle without rounding the lower back. Drive the floor away and stand tall, finishing with the glutes rather than leaning backward. Try 3 sets of 8–12 reps, resting 60–90 seconds. Raise the bell on blocks if reaching the floor changes spinal position. The movement should feel primarily in the glutes and hamstrings; reduce the load if the back is doing most of the work.
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