Hike Hinge Root Float!

CrossFit WOD

4 Rounds for time: 20 Box jumps (24"/20") 20 Kettlebell swings (53lbs/35lbs)

Accessory Work

3 Rounds, NOT for time: 6/6 Lateral barbell backloaded step-up (24"/20") 10/10 Single leg cross body Romanian deadlifts


Box jump "kisses" leave their mark!!! OUCH!

Welcome to Kenna, who is just joining us!  Kenna is moving here to go to NAU and has been doing CrossFit and playing rugby on and off since she was in 8th grade.  Super stoked to have her join our community!

Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues - Onnit



As opposed to starting your set of swings from the standing position, the hike pass allows you to pre-stretch your lats – a powerful muscle in your upper body with a direct relationship with your glutes – and get more “juice” out of your swing.

Set your kettlebell up about 12-18 inches in front of you. Push your hips back keeping your butt high and bend your knees slightly. Gripping the kettlebell with both hands, pull your shoulders into their sockets and fire your lats – the kettlebell will tilt towards you.

Always making sure your shoulders stay above the level of your hips, “hike pass” the kettlebell through your knees by contracting your lats. This is how you start your swing.


Unlike a squat which is knee dominant, the HINGE movement is dominated by the hips. When you push your hips back keeping your butt high and your shins vertical, you are hingeing.

When you hinge, you overload your hamstrings and glute muscles. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.

The hinge is the foundation of the kettlebell swing. If you can’t hinge properly, you can’t swing properly. The reason why the hinge is so powerful is because we load the hamstrings like slingshots.

The further back we push our rear ends, the more stretch we get in our hamstrings. Our hamstrings act as explosive, thick elastic bands.

When you drive your butt back, you load elastic energy allowing your hamstring to explosively snap back as you get into the…


The ROOT is the finish of the swing. Think of the root as a standing plank where you are tightening every muscle in your body from your shoulders down…

Imagine that you are growing roots through your feet and grab the ground with your entire foot. Pull your knee caps up into your crotch (“flex” your quads).

Squeeze your glutes like you’ve got a $100 bill between your butt cheeks and someone is trying to yank it out. Brace your abs like you’re about to take a punch.

And pull your shoulders as far from your ears as possible contracting your lats. This is your ROOT position and this is your goal.

If you break down the kettlebell swing, it simply is just a series of high-speed HINGEs to ROOTs. You move explosively from hinge to root to hinge to root throughout our set.

You don’t worry about what the kettlebell is doing. It will react accordingly and give you feedback, letting you know if you are performing the exercise correctly.

Just remember that when you’re in the ROOT, your goal is to get to the HINGE as quickly as possible. When you are in the HINGE, your goal is to stand up and get to the ROOT as explosively as possible.


The FLOAT is what happens to the kettlebell when you do the swing correctly. It ensures that your energy is focused on your glutes and not on your trying to “muscle” the kettlebell up to a certain height.

When you go from HINGE to ROOT, the harder you contract your glutes, the higher the kettlebell will FLOAT.

The higher the FLOAT of the kettlebell, the more rest you get between reps FLOAT is what the kettlebell will do while the rest of your body is in the ROOT.