Kettlebell Swings

Hold the kettlebell securely in both hands. Keep your back flat throughout the move, avoiding any rounding of the spine.Keeping your knees "soft", hinge your hips backwards, letting the kettlebell swing between your knees.

You want to bend from the hips as far as you can without letting your back round forwards. Then, snap your hips forwards quickly and standing up straight, locking your body in an upright posture.

The speed you do this will cause your arms and the kettlebell to swing up in front of you. Don't try to lift the kettlebell with your arms. The snapping forwards of your hips will cause the kettlebell to swing forwards through momentum. Depending on the weight of the kettlebell and the speed of your hip movement, your arms will swing up to about shoulder height. At the top of this swing, let your hips hinge backwards again as the kettlebell swings back down to between your legs and the start of the next repetition.