Exercise 12 — Kettlebell Swings
Protocol: 20 reps
Target Muscle(s): Butt, Shoulders, Core, Arms, Back
The Kettlebell Swing is a high intensity, fast-paced movement that epitomizes full-body fat incineration. The butt initiates and dominates the bottom half of the motion; the shoulders—in particularly the front deltoid—and arms provide closing power at the top.
(1) Start in a low, wide squat position with kettlebell in between your feet. With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face.
(2) Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.