If you want a simple kettlebell workout that builds full body athleticism, these 5 movements cover all of your bases. Swing – Explosive hip power, conditioning, and posterior chain strength. This move trains you to produce force quickly which is great for speed and jumping performance. Clean to Squat – Explosive pull to front rack, then a deep, loaded squat for strong legs, mobile hips, and core stability under load. Great for coordination and full body power. Goblet Lunge – Single leg strength