"This is an incredible exercise for training hip power and explosiveness," Gertner says. The kettlebell swing is "the godfather of all kettlebell exercises," adds trainer Andrew Bustos. Besides being his favorite kettlebell glute exercise, "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."
- Stand with your feet slightly wider than hip-width apart, toes should pointed slightly outward. Hold a kettlebell with both hands by the flat part of the handle. Let your arms rest so the kettlebell hangs down between your legs.
- To begin, keep your back flat and engage your core. Bend at your knees, and push your glutes back.
- While keeping your arms straight, extend your hips and legs to stand, squeezing your quads and glutes. This motion should drive the kettlebell forward and up to just above shoulder height.
- Allow the kettlebell to swing down and backward between your legs to return to the starting position. That's one rep.
