Kettlebell Simple & Sinister

Start each practice with three circuits of five reps of each exercise.

Squeeze a pair of cushy shoes—the kind I do not recommend for lifting—between your knees.

Perform the above three drills in the specified order for three circuits before your kettlebell training.

Pause for three seconds,

Five circles in both directions are about right.

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

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.

Rest briefly, and repeat. Do five reps in this manner.

With this in mind, move your pelvis in different directions.