Benefits– an ass you could crack a walnut on! This is a great combo exercise that we like to include in our fat loss circuits. You get both hip dominant (swings) and knee dominant (squats) movement in one exercise.

Execution– pretty simple. Swing the kettlebell with traditional form then “catch ” the kettlebell by the handles at the top position and perform a goblet squat. Be sure and keep your glutes tight throughout the swing to protect your spine and recruit your most powerful muscles.

Progressions– Load and ROM. A heavier bell or a deeper squat will increase the intensity of this movement.

Especially good for– those with time constraints (everyone) and fat loss goals.

Perform the Swing to Squat for high reps as a finisher or as part of a fat loss circuit.

I’m out- headed to see Avatar today. Sweet!