About one-legged hard pull!

? Hold the wall in one hand and the kettle bell in the other.

Stand with your legs apart, your hips bent, stand straight, and your body is close to the ground.

Keep the pelvis neutral. Feel the hips on one side of the support leg stretch infinitely backwards. (Figure 2)

? Get up and stretch your hips forward until the angle between the upper body and the vertical plane is about 15 degrees. Tighten the hip on one side of the support leg.

Be careful not to push your hips forward too much, and don't lean back your pelvis. (Figure 3)

×? ~? Individuals/groups