Kettlebell Swing

Stand with feet slightly wider than shoulder-width apart, toes pointing slightly out. Place the kettlebell on the floor about a foot in front of you.

1. Hinge at your hips with a flat back to grip the kettlebell with both hands.
2. Hike the kettlebell back between your legs.
3. Explosively drive your hips forward, squeezing your glutes to swing the kettlebell up to chest level.
4. Let the kettlebell swing back down between your legs as you hinge at the hips.

• Power comes from the hips, not the arms.
• Keep your back straight.
• Squeeze your glutes at the top.
• Keep your arms loose like ropes.

• Squatting the weight up.
• Lifting with the arms.
• Rounding the lower back.
• Swinging the kettlebell too high.