Get into a hike stance just like a long snapper in football. Place your kettlebell a foot or so in front of you and hinge to load your hips and grip your bell.

Your spine should be neutral and eyes are looking down and in front of you. Root your feet to the floor, grip the bell and visualize breaking the handle to engage your lat muscles.

Sniff in some air and hike the bell, keeping it close to your body. Snap the hips and match your breath (breathe out) at the top with the hip snap.

The bell should float momentarily at chest height while you are in a standing plank. Throw the bell back for another rep.

Jason Clinton is a personal trainer at Franciscan Health Fitness Centers Schererville.

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