Kettlebell/Dumbbell Swings

What You'll Need
A kettlebell, if it's lying around, or a dumbbell if you've no such luck.

Why You Should Be Doing This Exercise
Great cardiovascular exercise and great ab/core/hip exercise means great things for you. “Why?” You ask? Did you just read the aforementioned combination? Yeah, it'll look a little weird, and your form is important here to avoid lower back stress, but it's worth it. Remember, explosive hips and strong core take you to a better athletic place.

Start
First, spread your feet shoulder width apart, bend your knees, and push your hips behind you so that you feel a nice stretch in your hamstrings. At this point you should basically be in squat position. Now, with both of your hands on the kettlebell, start with it (the kettle) directly underneath your glutes. By the way, please look straight ahead. No need to look down. The ground will be there when you're done. Trust us.

Middle
You'll want to bring the kettlebell up to your shoulders by swinging it out from underneath you. The movement happens by driving through your heels, thrusting your hips forward, and squeezing your glutes at the top. Sounds and looks a little weird, but you'll have the last laugh.

Finish
On the way down, keep your arms loose. The weight should swing back beneath you effortlessly. It should also remain close to you, so don't let the weight start to get close to the ground. 

Key Don'ts
Only two don'ts here, and we've already sort of covered them, but your lower back loves you. So, it wants us to remind you again… Don't look down while doing these swings. Look straight ahead, and don't roll your back. Also, don't have the weight close to the ground. It should be maybe 8 inches beneath your glutes. Don't worry. Contact won't occur. We promise.