1. Chest-Loaded Swing:
How to do it:
Stand straight with feet apart at a distance equaling to the one between hip and shoulders, holding the kettlebell, pulling the bottom of the bell into your lower sternum. Draw your shoulder blades together and down while casting your eyes on a spot on the floor approximately fifteen feet in front of you.
Take a deep breath and root your feet. Then bend your hips back, imagining being able to touch your back to the wall behind you. Keep a long spine with your tailbone tilted slightly up. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out. Repeat for a number of times without taking more than thirty seconds to do each exercise.
2. Farmer’s Walk:
How to do it:
Use two kettlebells if you possible or replace with a heavier one. Try to choose a weight that you can hang on to for at least sixty seconds. Stand with feet hip-width apart and bend your hips back to reach down and grasp the kettlebells handles. Take a deep belly breath and, keeping your shoulders down and back with a long spine, drive through your heels to lift the bells and extend your hips to lockout. Now walk as quickly as you can, keeping your shoulders back, and head neutrally aligned and do each exercise for sixty seconds maximum.