Uploaded December 2020 | Updated September 2026, 13 hours ago

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Here are 2 great drills to prevent/reduce the unwanted spinal twist during the Backswing of all you ballistics.

(To learn more, please check out our StrongFirst online course here: https://strongfirst.skilltrain.com)

1. The Single-Arm Sumo Kettlebell Deadlift - an Anti-Bending and Anti-Rotation exercise.

–Square your shoulders parallel to the ground
–Pull both arms down as you load your hinge to engage your lats
–Brace before lifting and fight the urge to let your body bend sideways while lifting.
–Practice 3x 2-3 reps per side

2. The Single-Arm Hike Pass - Transfer Anti-bending/twisting into the Backswing

–Set-up: square your shoulders parallel before you start.
–Hike: maintain square shoulders.
–Repeat 3 x 5/5 per side

Bonus- Chain these 2 drills with the One-Arm Swing/Snatch/Clean.

Transfer your skill unto your desired ballistic movement.
3 x 5/5 per side.

Repeat all 3 drills in a slow circuit practicing your skills.

–Louka Kurcer, StrongFirst Certified Team Leader

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