• Assume athletic stance with slight knee bend, holding kettlebell in front
• Rotate right and bring kettlebell outside and just below right hip
• Explosively rotate back to center, swinging kettlebell forward and overhead
• Immediately bring kettlebell down and left to outside of left hip
• Repeat back and forth in continuous, controlled fashion

Sets/Reps: 4x20 (10 each way)
Variation: If kettlebells are not available, perform with 8- to 10-pound med ball

Sistrunk: Use very light weight with these. It’s great for the hips and transverse abdominals, which help with that explosion needed to hit the ball.