- 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.
- Begin by lying face down on the floor with a kettlebell in each hand, arms extended.
- Lift your chest and legs off the ground simultaneously while squeezing your glutes and raising the kettlebells.
- Lower your body and kettlebells back to the floor, then repeat for the desired number of reps.
- Stand with feet hip-width apart, kettlebell in one hand, arm fully extended, and hinge at hips.
- Lift opposite leg straight behind you, forming a straight line from head to heel.
- Hold for 15-30 seconds, switch sides, and repeat for a balanced kettlebell superman hold.
