If you don't have a kettlebell around (as shown in the photo), grab a single dumbbell and change the traditional kettlebell swing to a dumbbell swing. The form and motion are the same, and you'll work your hamstrings, abs, arms, and glutes just as effectively.
- Stand with your legs shoulder-width apart and toes pointed slightly outward, holding the dumbbell in both hands.
- Bend your knees slightly, and push your hips back, lowering the weight between your legs. Keep your core tight and your chest open with your shoulder blades down and back.
- Forcefully squeeze your glutes and drive your heels down to thrust the weight forward as you straighten your legs. All the work is done by the lower body and core in this exercise, and your arms will naturally swing forward to chest height or above your head.
- Let the weight swing back between your legs with control. That's one rep.
