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Swings (= Ryan’s cleans, full body movements with barbells)

Area worked – full body

1. With arms hanging straight down in front of the body, hold a dumbbell or kettle bell (around eight pounds) in both hands, palms facing the body.  Position feet wider than hip distance apart, toes turned out slightly.  Tighten the abs and tuck the pelvis under.  Look straight ahead.
2. Lower into a squat, tracking knees over feet, until hips are at knee height.  Do not lean forward. Reach the hands toward the ankles.
3.  In one swinging motion, drive the arms upward to shoulder height as you come out of the squat. At the top, squeeze glutes as tight as possible. Quickly lower weight and return to the bottom of the squat to repeat.