Swing development exercise 2 – Hip thrust jump (without kettlebell

To progress the wall hip hinge, the movement can involve a small jump, which is achieved by performing a hip thrust. The action and power performed during this hip thrust jump closely relates to the requirement needed to swing the kettlebell from between the legs to shoulder level and is a great warmup or developmental exercise.

Teaching Points:

 Stand in a relaxed neutral position with the chest open and spine neutral, shoulders retracted and knee slightly flexed.  Hinge the hips back keeping the knees slightly flexed and spine in a neutral position.  Thrust the hips forward (into extension) by firing the glutes, whilst allowing the ankles, knees and hips to extend, while pushing both arms back.  Build power into this movement pattern by adding a jump at the top of the hip thrust.

Phase 1: Standing in front of wall

Phase 3: Hip thrust forward Phase 2: Hinge the hips back

Phase 4: Jumping up at the top of thrust