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Kettlebell Squat and Swing

This classic kettlebell move will tone your back and shoulders while working your core — all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control, since this move is all about the explosive swing you do as you come up from your squat. Learn how to do the kettlebell squat and swing below:

  • Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
  • As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
  • Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep. Complete three sets of 12 to 15 reps.

Source: Megan Wolfe Photography at J+K Fitness Studio