This is a great exercise that gets your heart rate up and strengthens your back, butt, hamstrings (back of thighs) as well as your abdominals!

Although we have done this exercise with a Kettlebell, you can also perform this  exercise with a dumbbell, a weighted bag, medicine ball or even with a milk bottle full of water…or milk!

1. Holding the kettlebell with both hands, start with the kettlebell between your legs, knees bent, your weight centred towards your heels and your back flat. To ensure your back is flat, stick your butt out a little!

2. Engage your abdominals by drawing them into your spine.  Hold your abdominals tight and start the movement by driving your hips forward to propel the kettlebell forward and up. 

3. Swing the kettlebell until it is almost above your head, but still just within your line of sight.

4.  Let the kettlebell free fall back between your legs so that it passes through your legs as high as possible. Let the momentum from the swing take you through to begin your next repetition.

Note: Keep your arms straight at all times. Think of your arms as just hooks for the weight – the power comes from the movement of your hips, hamstrings, glutes, back and abdominals.

Variation: Kettlebell Swings can be done with one arm at a time to intensify the workout on one side at a time. This also makes the exercise harder, and incorporates the core muscles more.