With a barbell placed horizontally on the floor in front of you, stand with your feet about hip width apart and with a straight back, bend your knees and lift the barbell to the waist as you straighten your legs. Then bend your knees to place the bar back on the floor. Repeat for one minute.
With your feet hip width apart, stand over the kettle bell. Squat down and grip the kettlebell with your palms towards you.
Stand tall and keep your arms loose. Engage your core and soften the knees and go to sit down before you swing. Drive through your heel and push through your hips to send the kettlebell swinging, chest high, with your arms extended.
As the kettlebell descends, let the weight fall back o its own accord before you get ready for your next swing. Keep this momentum going.
This really works the lats, and the wider you go the harder it gets. Hold the pull up bar with an overhand grip and engage your shoulders and core as you pull up. Remember to breathe out as you pull up.
these are good - symmetry in workouts is essential and that applies front to back too. I'm really pleased that I can now do pull ups so I'm concentrating on those.