Kettlebell Simple & Sinister: Revised and Updated Edition

Hold a light kettlebell upside down by its horns or grab a light barbell plate. Lock your knees. Tense the glutes to protect your back.

Lie on your back with your feet flat and knees bent about ninety degrees, as if you are about to do crunches.

outdoor kettlebell swings with 24 kg (53 lbs). I do exactly the same thing 2 to 3 times per week, aiming for 50 to 75 repetitions of two-handed swings per The 4-Hour Body