- Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell, if you have it) in both hands.
- Bend the knees slightly, pushing the hips back and lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
- Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise, and your arms will naturally swing forward to around chest height or above the head.
- Allow the weight to fall between your legs, bending the knees to ready for the next rep.
- Do as many swings as you can for 40 seconds. Take a 20-second rest.
Here's how to do this move with a kettlebell. If this move seems too advanced or you have an injury, do goblet squats instead.
