The kettlebell swing is a full-body movement that uses core, leg, and glute strength to create momentum and swing a kettlebell, MacPherson explains. Your heart rate will increase quickly because the motion is continuous, she adds, which will help you burn more calories.
- Stand with your feet wider than hip-width apart, toes slightly pointing out. 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 your knees and push your butt back. Your weight should be back on your heels so your knees are in line with your toes.
- Keep your core engaged 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, driving the kettlebell forward up to shoulder height.
- Inhale while allowing the kettlebell to swing back down between your legs, bending at the knees and hips to return to the starting position. That's one rep.
- Do three sets of 15 reps.
