"Before you can walk, you've got to learn how to crawl; that goes for kettlebell swings as well," Cervantes says. "The kettlebell swing is an advanced power and strength move, and when executed correctly, it's known as one of the best full-body exercises you could do. But for anyone just learning how to navigate through the hinge pattern, I recommend the chest-loaded swing."
- Start standing with your feet hip-width apart. Hold the kettlebell at sternum level (think: where the band of your sports bra sits), with the bottom of the bell against your body. Pull your shoulder blades down your back with your chest forward and core engaged.
- Hinge your hips back and allow your knees to bend as needed until you feel a stretch in your hamstrings.
- Then, exhale to push your hips forward, returning to a standing position. That's one rep.
- Do 15 reps
