Split Stance Kettlebell Deadlift Walk :: Move of the Week 3/14

Hey Everybody!  This week's move of the week is a Split stance Kettlebell Deadlift Walk.  We chose this movement because we see such amazing opportunity to dial in on a few fundamentals of movement:

1. Foot position
2. Hinging
3. Timing

This movement is relatively simple compared to the movements of the past few weeks, but don't be fooled.  When done correctly this movement will challenge you in many ways. 

What I love about this movement is that it allows us to slow everything down and work on improving upon our foot work by ensuring that our stance position is correct - not too wide and not too long.  With each step you will also concentrate on ensuring that the back heel stays lifted and your front heel drops back down to the floor as you step forward.

This movement will also provide you with practice on proper hinging, ensuring that you're not hinging too deep and losing your neutral spine position, and focusing on excellent posture once you come back to standing.

This movement also incorporates practice with timing.  As Bree prepares each step she is creating tension with the floor by pulling her back foot forward and her front foot backwards as if she's trying to slide her feet into a parallel position.  The hamstring of the front leg is engaged and prepared to help pull her back foot forward into the step.  She is also timing her pass off of the kettlebell with her step and rotation.  Notice how as she comes to the top of her hinge she pulls through her feet and simultaneously passes the kettle bell to the other hand as she steps forward and rotates her t-spine over the front leg.

Timing is what allows us to truly perfect many of these movements that we've been practicing, and I hope that you'll find this slower paced movement to provide you with a great opportunity to connect to timing as well as footwork and a strong hinge.

Split Stance Kettlebell Deadlift Walk - Movement of the Week Explainer by Allison Hopkins

Here's your checklist:

1. Set up your split stance, pulling with the Front Foot
2. Hinge through the hips with a subtle rotation over the front foot.
3. Maintain strong abdominals & mid-back.
4. Stand tall prior to stepping.
5. Control your body as you move.
6. Have fun!