Kettlebell swings are a very popular Bootcamp-style exercise but also feature heavily in CrossFit and other types of training so it is a good one to know. This exercise targets the back and glutes, as well as the core and shoulders.
To perform this exercise, start by holding the kettlebell between your legs. Sink into a deep squat and then as you squeeze up to standing, swing the kettlebell out in front of you. To get this exercise right, you need to thrust with your hips and keep your body tight throughout. The kettlebell should swing from your body, not your arms. Keep your head and chest up throughout and do not allow the kettlebell to pull you forward as it comes down. Keep your weight back on your heels and keep your core tight.