1. Kettlebell Swing
1. Stand with feet set wider than shoulder-width and bend your knees to grab the kettlebell with both hands.
2. Drive your hips, keep your back flat swing the weight up to shoulder height.
3. Return to the start position and repeat without losing momentum.
Initiated by a powerful hip thrust from your hamstring and glutes, opting for heavier weights (once the move is mastered, of course) for up to 90 seconds a set will vastly improve your anaerobic fitness, accelerating your heart-rate and ignite a fat-burn that the bench press can only dream of.
2. Kettlebell Thrusters
1. Hold two kettlebells by their handles so the weight is resting on the back of your shoulders.
2. Slightly bend your knees and squat down, keeping your legs in line with your shoulders.
3. Drive through your legs and straighten them, extending your arms as you do to raise the kettlebells above your head.
4. Squat down and repeat.
As one of the most criminally under-rated full-body moves, the punishingly effective thruster offers a full-body blitz that other moves can’t even get near.
A move reserved for CrossFit zealots, this is not. Instead, by combining a front squat with an overhead press, you’re transforming a drab move into a compound, multi-joint exercise that demands full-body power.