- The Squat.
Grip the sides of your kettlebell handle and hold it in to your chest. Squat down until your hips are below your knees and elbows are inside your knees. Pause. Push back up to standing.
- The Swing.
Fully extend your arms and adjust your grip on the kettlebell. Bend forward letting the kettlebell swing backwards, then squeeze your glutes and swing the kettlebell up to chest height.
This exercise is to be carried out using a ladder structure. Perform one rep of a goblet squat followed by one rep of a kettlebell swing. Work your way up to 10 reps/rung and back down again.