Muscle Grouphips, core, shoulders, arms.

DescriptionHold a light-medium kettlebell in the hand, feet hip-width apart. Bend the knees and squat as you swing the weight down between the knees.Thrust the hips up as you swing the weight up to shoulder level, bending the elbow and taking the weight up at a slight angle. At the top of the swing, the kettlebell should feel weightless. Swing the weight back down and repeat for 8-16 reps before switching sides.