Russian Kettlebell Swing
- Stand with your feet wider than hips-width apart, toes pointing out slightly. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
- With a flat back and your core engaged, inhale to bend the knees and push your butt back. The weight should be back in the heels so your knees are in line with the toes.
- Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell to shoulder height.
- Inhale and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep.