- Stand with feet shoulder-width apart, kettlebell between legs.
- Hinge at hips, swing kettlebell between legs.
- Swing kettlebell up, switch hands at the top, and repeat in a fluid motion.
- Stand with feet hip-width apart.
- Bend at hips and knees to lift kettlebells.
- Stand tall, then lower.
- Stand with feet shoulder-width apart, kettlebell between legs, grip with one hand, hinge at hips.
- Swing kettlebell forcefully forward, using hip thrust, arm straight.
- Swing kettlebell back between legs, repeat for desired reps.
- Lower kettlebell with control, then repeat.
- Explosively thrust hips forward, swing kettlebell to chest height.
- Repeat for desired reps, keeping core engaged and maintaining a staggered stance for balance.
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