Knee Mechanics

The knee drive helps create a large stretch through the back of the opposite hip. Full extension and flexion mechanics help the knee load and unload efficiently through its available range. Driving the right knee forward is a key movement cue after glute activation is established. As the right knee moves forward, the left knee is allowed to descend toward the ground. From the starting position, one knee should be driven upward toward the chest. As the torso folds forward, the knee on the kettlebell side drives down toward the ground. The drill uses active forward knee drive toward a wall. During knee flexion, the tibia internally rotates and the femur externally rotates. During knee extension, the tibia externally rotates and the femur internally rotates. The drill is completed by combining the knee drive toward the wall with the tiptoe lift. The knee drive is paired with a tiptoe lift on the down-leg side. Preventing inward knee collapse is a key technical point of the exercise. In the right-hand kettlebell example, the right knee drives downward. The knee should have access to full extension and full flexion. The knee drive is performed while keeping the hips lifted. The knee sh…