This classic kettlebell move will tone your back and shoulders while working your core — all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control, since this move is all about the explosive swing you do as you come up from your squat. Learn how to do the kettlebell squat and swing below:
Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep. Complete three sets of 12 to 15 reps.
Both the halo and the orbit (shown on the next slide) are amazing moves for shoulder-joint mobility as well as your abs, Laura says. “In today’s world, we really neglect the core. Lots of people have back issues and things like that, so the orbit and the halo are great moves to increase the strength in your midsection,” she explains.
Hold a kettlebell with both hands and bring it up to your chest. Keep holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
Slowly move the kettlebell so it is behind your head, then move the kettlebell so it is over your right ear. Keep your head straight and core engaged while you do these movements.
Bring the kettlebell back to your chest, then reverse the movement (bring it up to behind the right ear, then behind your head, then behind your left ear).
Bring the kettlebell back to your chest. This completes one rep. Do 10 reps.