- Stand with your feet a little more than shoulder-width apart and your knees slightly bent. Keep your weight on your heels throughout the exercise.
- Grip the handle of a lightweight kettlebell (a dumbbell works, too; just hold one end of it, so that your hands are cupping the bulky part) with two hands.
- Hinge at the hips and swing the weight down between your legs, so that it goes behind your body. Then swing the weight upward, forcefully snapping your pelvis forward to propel the weight (don’t miss this part—it’s the key to the whole exercise!).
- As the kettlebell reaches chest height, squeeze your glutes, and then swing the weight back down through your legs and repeat the exercise, without stopping or setting down the bell. Your motion should be fluid throughout the exercise.
- Start with five 30-second intervals, increasing weight and interval length as you improve.
Form tips: Keep your chest lifted, and don’t round your shoulders or back.