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B-
Fire Hydrant
Detailed instructions for Fire Hydrant coming soon.
Kettlebell Swing
B+
Moderate Evidence
At least one well-designed RCT supports effectiveness
10-20
Reps
3-5
Sets
2-3x per week
Frequency
8 weeks in RCT
Results In
Intermediate
Difficulty
How to Perform
Detailed instructions for Kettlebell Swing coming soon.
Evidence Summary
At least one RCT shows reductions in neck/shoulder and low back pain and increases in trunk extensor strength in a worker population. Broader guideline-level evidence remains limited.
Evidence Type: RCTs
Health Benefits
At least one RCT supports pain reduction/strength gains.
Cosmetic Benefits
Builds posterior chain. Good for glute and hamstring development. Conditioning effect.
How It Works
Swings are repeated hip hinge power with high posterior-chain demand and cardiovascular load. Potential benefits: improved hip-dominant patterning, posterior chain endurance, conditioning.
Contraindications & Safety
Technique dependence is huge (hinge vs squat swing, spinal control). Avoid/modify with acute radiculopathy, uncontrolled pain flares, significant osteoporosis risk.
Goals This Helps
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