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Popular with kettlebells, this move is also a fantastic whole-body exercise when done with other types of weights like a sandbag (for added instability) or a weighted ball.
Grab a dumbbell or kettlebell with an overhand grip and hold it in front of your waist at arm's length. (You can also hold the weight with both hands). Standing with your feet wide and toes forward, bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the weight between your legs. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the weight up to chest level as you rise to standing. Now, squat back down as you swing the weight between our legs again.
Form tip: The power in this move comes from snapping your hips forward, which makes you use your legs, hips, core, and glutes to do most of the work swinging the weight. If you feel this primarily in your lower back or shoulders, you are doing it wrong. Click here for a how-to video.
Use these complex exercises to trim and tone from head to toe.
7 Fat-Burning Moves that Tone Your Whole Body
7 Fat-Burning Moves That Tone Your Whole Body