Kettlebell swing

Action instructions: Feet shoulder-width apart or slightly wider, holding the kettlebell handle with both hands, place the kettlebell on the ground in front of your body. Bend over, keeping your back straight and your arms naturally down, and hold the kettlebell. Swing the kettlebell back between your legs by extending your hip and knee joints, then use your hip and leg strength to swing the kettlebell forward to chest height with your arms straight. Repeat, keeping the rhythm.

Benefits: Mainly exercise the muscles of the hips, legs and back, but also enhance core stability and cardiorespiratory function.

Kettlebell snatch

Action essentials: The starting position is similar to the kettlebell swing, first swing the kettlebell up. When the kettlebell swings forward and up to a certain height, quickly straighten your arms and pull the kettlebell up. At the same time, jump up and lift the kettlebell over your head with your arms straight, keeping your body stable. Then slowly lower the kettlebell back to the starting position.

Efficacy: It can effectively improve the explosive power of the upper limbs, the stability of the shoulders and the coordination of the whole body.

Kettlebell squats

How to do it: Hold the kettlebell in front of your chest with your feet shoulder-width apart and the tips of your feet slightly outward. Squat slowly, keeping your knees no higher than your feet, your back straight, and your weight on your heels. Squat until your thighs are parallel to the floor, then rise back to the starting position.

Benefits: Focus on the thigh muscles, including the quadriceps, biceps and gluteus maximus, but also enhance knee stability and core strength.