The kettlebell swing produces a ton of power from the hips, which is essential for squat performance, and it is also very metabolic, leading to more fat burn.
DIRECTIONS. Hold a kettlebell between your legs, hinge at the hips, and forcefully swing it back. When it hits your butt, extend your hips explosively by standing up as fast as possible. Let it swing back down while you hinge at the hips, and repeat.