Pesa Rusa Swing

A jump that never leaves the ground — explosive hips, conditioning, and posterior chain in one.

Preparación

1. Bell a foot in front; hinge and grip it with lats tight.
2. Hike it back like a football snap.

Cómo Hacerlo

1. SNAP the hips forward — the bell floats to chest height on its own.
2. Arms are ropes; hips are the engine.
3. Let it swing back into the hinge and repeat.

Respiración

Sharp exhale on every hip snap.

Errores Comunes

• Squatting the swing — it's a hinge; hips back, not down.
• Lifting with the arms — if shoulders burn first, hips aren't snapping.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.