SWING IS KING
There are few exercises that work most of the major muscles in the body to generate power, strength & stability all together. Enter the Kettlebell Swing!
The kettlebell is swung from between the knees to anywhere between above the hips and below the shoulders (note. American KB Swings are swung above shoulder level)
The move is hip-dominated which means that the gluteus maximus, hamstrings and core (including lower back) are the major muscles at play. Since the knees also have a slight bend, the quads also get some recruitment while the shoulders, chest and traps all assist.
Because the Kettlebell Swing works so many muscles you can see why it is such an impactful exercise to utilize in cardiovascular conditioning scenarios.
In the absence of a kettlebell, the swing can also be performed with a dumbbell (even two as a time) or even a medicine ball in a sturdy bag.