Kettlebell Swing

How to do it

1. 1Stand with your feet slightly wider than shoulder-width and a kettlebell on the floor about a foot in front of you.
2. 2Hinge at the hips with a flat back, reach forward, and grip the handle with both hands, palms facing you. This is your starting position.
3. 3Hike the kettlebell back between your legs like a football snap, keeping the arms long and relaxed.
4. 4Drive your hips forward explosively and squeeze your glutes to swing the kettlebell up to about chest height — the power comes from the hips, not the arms or shoulders.
5. 5Let the kettlebell fall back down, loading your hips by hinging again as it passes between your legs, and immediately repeat for the recommended amount of repetitions.
6. 6Keep your core braced and spine neutral throughout — never round your lower back or turn the movement into a squat.