Physical Subculture

The Swing
 

Pictured is the kettlebell version but anything can be used for weight.  Try this one with the cat. With a dumbbell you can take the weight over the head.  This was one of the original Olympic lifts about a century ago, along with a host of other one- and two-handed exercises, including the two that are still around today, the Clean and Jerk and the Snatch.  This is one of my favorite exercises for explosive power of the posterior chain.
 

• Start in a squatted position (ya know, like a deadlift), reaching between the knees for the weight behind your feet. 
  
• Drive the feet into the ground and snap the hips forward in one explosive move, forcing the straight arm to swing the weight up.
  
• Some versions of this, especially the kettlebell, will have you stop at about eye level, but with the dumbbell, we’re going up over the head. 
  
• Now the tricky part:  as the weight swings back down (not lowered gently), you’ll beat gravity by trying to get the hips down just as quick.
  
• As the weight swings back through the legs, keep an extended back (the weight will want to round you, but fight it) as the momentum stretches the hips and hams nicely.  In other words, keep the chest and head looking forward.
  
• As soon as the swing gets to its furthest position, change directions explosively and do it again.