Start with your legs shoulder-width apart, with the kettlebell on the ground between them. Your knees should be slightly bent and both hands on the handle of the kettlebell. Remember to keep your entire core tight in this position.
Lift the kettlebell slightly off the ground, keeping your stomach and back tight. Before you start the swing, your chest should be high, with the weight hanging between your knees. Using your hips, swing the kettlebell toward the ceiling, keeping your arms straight and elbows locked. Try to swing your arms to about eye level or slightly lower, then, in a controlled fashion, let the weight fall back down between your legs. Your elbows should still be locked on the way back down.
After the first swing, go straight into one more, but at the top of your swing, catch the kettle bell, bringing your arms and the weight in toward your body. Hold the kettlebell against your chest with your elbows pointing toward the ground, then squat down and stand up. When you’re squatting, make sure you keep your core tight and shoulders back.
When you come out of the squat, press the kettle bell straight up toward the ceiling, fully extending your arms before bringing the weight back down to your chest. Keep your core and back straight for this step; be sure not to arch your back while pressing the weight above your head.
Adjust your grip and go directly into the next rep, starting with the swing. You should feel this exercise in your glutes and hamstrings as well as in your core and shoulders.
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