Learn to Hinge Correctly with the Kettlebell Toe Touch // Kettlebell Series - Part 1, by Tom Morrison on YouTube. 4 min 29 s.
- Video length
- 4 min 29 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Pick a light kettlebell you can hold with both hands and set it on the floor in front of you. Stand with feet hip-width apart and toes turned slightly out.
Prop your phone up to film from the side, at hip height, so you can see your back and the bell in the same shot.
Hold the bell with both hands, arms relaxed and long, shoulders pulled down away from your ears.
Set your spine before you move: chest up, ribs down, a small natural arch in the lower back and your chin tucked.
Push your hips back, not down, letting the knees bend slightly. Keep the bell close to your legs as it travels down.
Lower until you feel a stretch in the hamstrings and the bell touches the floor near your toes. Stop there.
Watch your back in the film. The moment it rounds, you have gone too far. That rounded point is your current limit.
Drive your hips forward to stand tall and squeeze your glutes at the top. Do not lean back.
Repeat 8 to 10 slow reps, checking the video after each set until the hinge feels natural.
Tips and common mistakes
You should feel this in your hamstrings, not your lower back. If your back aches, you are lifting with your spine instead of your hips.
Stop your range where the flat back ends, even if the bell has not reached the floor yet. Range grows with practice.
Go slowly on the way down. Speed hides the mistakes you are trying to fix.
Keep breathing. Breathe in as you hinge and out as you stand up.
Questions
How do I know if my back is straight?
Film yourself from the side. A straight back means your lower back keeps its small natural arch and your chest stays up as your hips travel backwards. If the arch disappears or the back curves, you have gone too low.
How heavy should the kettlebell be?
Light enough that the bell does not pull you out of position. A beginner can often start with 8 kg to 12 kg, and you can also run the drill with no weight at all first.
Does this help my kettlebell swing?
Yes. The swing is a fast hinge, so learning to push your hips back with a flat back first makes the swing safer and more powerful.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
