Kettle bell Swing
> Standing with your feet slightly wider than shoulder width, position a kettle bell between your feet.
> While maintaining your back flat, stick bend at the hips, grab the kettle bell with both hands, and hike the bell between your legs. Don’t let go! The hiking motion will give the kettle bell momentum so that it allows you to swing it.
> Following the hike thrust your hips forward forcefully, swing the kettlebell forward to just about shoulder height. Repeat for the duration of the set.