3. Heavy Swings
Start with your feet slightly wider than shoulder-width apart. Hold the Kettlebell with two hands, palms facing inward. Bend your knees to push your butt back slightly and hinge at the hips, and swing the Kettlebell in between your legs. Using your whole body force, thrust your hips forward while you swing the Kettlebell with both arms until it is parallel to the floor. Make sure you keep your arms in contact with your body at the start and end of the swing so that the entire body mass is behind the movement.
Suggested Reps: Start with 4 sets of 10 reps, working your way up to 10 sets of 10 reps with 30-60 seconds of rest in between
Muscle Groups: Glutes, hamstrings, lower back
Cotter’s Tip: If your quads are burning, you are doing it wrong. "Swings should be more of a hip-hinging motion, rather than a squat," he says. Focus on your breathing during swings by taking two breaths for every rep. Exhale at the top of the swing and at the bottom. "Use a forceful exhale through the mouth and the inhale will be a reflex."