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A swing squat isn't like regular squats, Katami says. "It's a hybrid between a squat and a deadlift. A swing is a skill exercise that requires power and momentum."
How to do it: Stand with your feet together, holding the kettlebell in front of your thighs. Step out with your right foot, push your hips back, and lower into a squat. Maintain the natural arch in your spine as you swing the kettlebell between your legs. Swing the bell up in front of your chest (arms stay extended) and quickly step your right foot back into your left. Do this movement as many times as you can with good form for 30 seconds with your right leg, and then 30 seconds with the left.
Drop the dumbbells and define your whole body with this circuit
Drop the dumbbells and try this total-body circuit to torch 300 calories in 15 minutes
woman swinging a kettlebell
Killer Kettlebell Workout