Once set up for the singe hand swing, inhale and rip the bell back between your legs and explode up into a standing position. Exhale just before your hips reach full extension. The bell should reach about chest height, with no pulling it up or trying to lift it with the arms. Your shoulders should stay packed throughout the movement. The empty hand should be able to touch the handle, meaning your shoulders and hips are squared to the front. Wait for the bell to drop, and your upper arm to touch your rib cage before your break at the hips and enter a hinge position. The handle of the bell should pass above your knees (use your phone to video, or ask a friend to watch your swing). The empty hand should track the bell hand, not just hang at the side of your body. Park the bell like a pro once you have completed your reps.

Glutes, Hamstrings

Hinge