The kettle bell overhead squat is a graceful way to build strength and flexibility at the same time. It's demonstrated here by David Schenk, co-founder of Cross Train LA in Hollywood.
What it does
The twisting, weight-assisted squat builds strength in your glutes, hamstrings and quads while increasing shoulder strength and stability. It also works on chest flexibility.
What to do
Start out standing with your feet more than shoulder-width apart, with the kettle bell pressed straight up to the ceiling in your right hand, elbow locked. Inhale as you bend down into a squat and touch the floor inside your left foot with your left hand, opening your chest and your weighted right hand to the right and look up as you lower to a position with thighs parallel to the floor.
Exhale as you come back up, bringing your chest and your extended arm back to face center. Repeat.
Do 10 to 15 repetitions on each side. Women should try an 8- to 12-pound kettle bell for the exercise. Men can use a 15- to 25-pound weight, depending on their fitness level.