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Unfortunately we'd need to know a lot more. Typically, we use this exercise for pain relief and most of the research shows holding 30 seconds and doing 5-10 reps is a good amount to get started with.

Great question. We definitely don't want you to be doing this all day long. This really is only for when you need to brace your core for lifting something heavy. You should actually be completely relaxed through your core while sitting and standing upright. Too much core activation for too long can actually lead to more back pain

@@districtperformancephysio1186 I think that’s my main issue. I always feel my midsection tightening up at the weirdest times, and now I have all over body pain and have lost all internal hip rotation on both sides with my left side having more pain. I can barely walk now without constant pain. Sometimes I wonder if I have undiagnosed hourglass syndrome. Anyway, that you so much for your reply and genuine concern. God bless.

@@honkhonk1555 It definitely sounds like something we see all of the time. I can't say whether this is what you need but in people that we see with excessive abdominals/core activation we usually recommend relaxed diaphragmatic breathing. We have a couple of videos we've made on that because it's something we teach all of the time.

That is definitely a sign of hip impingement but there are a couple of other conditions that also has snapping. Our recommendation would be go to a great physical therapist that can run you through some movement, strength, and other tests to confirm what is really going on. Otherwise you'll be picking exercises that may or may not be targeting the actual problem

Appreciate it!

@@districtperformancephysio1186 Any time :)

Appreciate your input, but for all of the people watching, the kettlebell swing alternative isn't designed to target your shoulders. Kettlebell swings are more leg focused and shouldn't target your shoulders, this is just one option to keep the leg and cardio workout that swings give you. The bench option is also just an option to start with. Feel free to scale to a higher box or to the floor depending on your level.