Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

This movement taxes the obliques and lower back to resist lateral flexion while training the glutes and hamstrings. Iridium checks the recovery status of your spinal erectors based on your 7-day workout history to ensure your core can support the asymmetric load. The AI counts this workload toward your Maximum Recoverable Volume for the lower back to prevent accumulated fatigue from hindering your primary compound lifts.

Form Cues

Stand with feet hip-width apart and the bell directly beside your ankle
Hinge your hips back while keeping your chest proud to grip the handle
Brace your core hard to resist leaning toward the weight
Squeeze your armpit tight to engage your lats before lifting
Drive through your heels to stand tall, locking out your hips at the top

Don't

Don't let your torso lean sideways toward the kettlebell
Don't allow your lower back to round or your shoulders to slump forward
Don't jerk the weight off the floor; create tension first
Don't let your knees collapse inward during the lift

Common Mistakes

Leaning the torso toward the weighted side
Squatting the weight up instead of hinging
Rounding the lower back
Allowing the shoulder to drop forward
Uneven hip alignment at the top

Muscles Worked

This exercise primarily targets the posterior chain, specifically the glutes and hamstrings, to drive the heavy lifting portion of the movement. Secondarily, it is a powerhouse for the core, recruiting the obliques and quadratus lumborum to prevent the torso from bending sideways, while also taxing the forearms for grip strength.