"This is an incredible exercise for training hip power and explosiveness," Danielle said. The kettlebell swing is "the godfather of all kettlebell exercises," according to trainer Andrew Bustos, NASM, ACE, a certified kettlebell instructor. Besides being his favorite kettlebell exercise for the glutes, "it also works the hamstrings, abs, and many other muscles since it's a total-body exercise. I have my clients do a swing a lot because it helps to improve posture and keeps the lower back strong."
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees, and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to the starting position. This counts as one rep.