Set-up: Make sure you are in an open gym area. Kettlebell should be an appropriate weight for holding prolonged in front of your chest. The kettlebell weight should not stress your wrist joints or forearm muscles.
Lift: Begin by alternating marching your legs in a slow, controlled manner. When marching your leg up, you can lift your leg slightly past waist height. When marching, keep your glutes tight on the leg that you are still weight bearing through to prevent your hip from dropping. You can begin by moving slow and controlled. As your technique improves and you feel stronger, you can increase your speed of movement.
Emphasis: Ensure neutral spine and pelvis/hip positioning while holding the kettlebell with both arms in front of you, close to your chest to start. Your movements should be slow and controlled. Make sure to keep your core tight throughout the motion – draw belly button in towards your spine without holding your breath. When marching, do not let your hips move side to side excessively, you want to keep your trunk and hips as neutral as possible.
