FIX YOUR FEET & ANKLES!!! Single Leg Swap (Single leg Handoff) - Single Leg Switch

Here I have 6’9” NFL athlete Demar Dotson (Tampa Bay Buccaneers) performing the single leg swap, an exercise I introduced to the fitness community nearly 5 years ago on T-Nation.
With that said, improving foot & ankle function is something I work on quite extensively with my athletes. That’s because areas of dysfunction, particularly in the lower body, are all related, as each affects the others. For example, if the feet & ankles are not functioning as they should, this impacts activation patterns throughout the muscles around the hips, knees, & spine.
The upside to this neuromuscular chain reaction is that improvement in one area tends to have a positive impact on all others. For example, train the feet & ankles to fire properly, and the majority of issues in the knees, hips, low back & core tend to improve greatly
This is where the Single-Leg Kettlebell Swap (AKA single leg kettlebell switch or kettlebell handoff) comes in. I've found it to be highly effective at improving lower-body function, alignment & muscle activation from the feet to the hips. In fact, this was an exercise I developed out of pure necessity after witnessing a large number of athletes who displayed various types of foot & ankle deficiencies that were wreaking havoc on the rest of their bodies, particularly in the knees, hips & low back.