One-Arm Kettlebell Swing
Place one kettlebell in front of your feet. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Grab a kettlebell with one hand and an overhand grip.
Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.
Let the kettlebell swing back between your legs. Repeat the exercise according to the training plan then switch arms.