Master the kettlebell swing: Stand with feet shoulder-width apart, the kettlebell centered on the floor between your feet, slightly in front of you. Grab the handle with both hands and squat down until thighs are nearly parallel to the floor. Hike the kettlebell backward slightly like a football center to help get momentum going.
Then, keeping your back flat and your arms straight, immediately stand up and thrust your hips forward, swinging the kettlebell upward untilit’s at shoulder height. (The power should come from your hips and glutes — not your arms.) Squeeze your glutes and abs at the top position, hard.
Imagine your wrists are made of iron and cannot bend, and keep your gaze focused forward throughout. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s one rep; continue swinging for 10 to 20. Work up to 3 sets of 10 to 20 reps interspersed with 30 seconds of rest.