Most weight-lifting moves are fairly stationary. You stand or sit, left the weight and worked the targeted muscles. All good. But you can maximize the effectiveness with a move that adds more movement: the kettle bell swing.
There are a few variations. The one we’ll focus on today is pretty simple.
Now pass the kettle bell through your legs, passing it to your left hand behind your left leg.
Now bring it around your left leg in your left hand and circle the kettle bell back through your legs, passing it to your right hand behind your right leg.
You’re essentially doing a figure eight back and forth through your legs.
You’ll bounce up and down slightly as you pass the kettle bell through your legs. That’s okay.
The move not only works yours quads, hamstrings, calves and forearms, but also your core. You’ll also burn more calories (read: fat) than during a conventional move.