Directions: Hold the handle of a kettlebell in both hands with feet shoulder-width apart. Start to slightly bend your knees while pushing your hips backwards and swing the kettlebell down between your legs. Keep your chest up with arms fully extended. Then, explosively push your hips forward while squeezing your glutes. Use momentum to propel the kettlebell to shoulder height, and repeat the movement. Do 4 sets of 8 with 90 seconds rest.
Why it’s Tough: The kettlebell swing demands explosiveness in the hips and lower body, which can be difficult for a shorter-than-average athlete. Given their “lower center of gravity and shorter trajectory pattern, it is going to take more demand,” says Otey. This essential strength-training move, though, is a core exercise for building strong hamstrings, glutes, abs, and shoulders.Back to top