Kettlebell Swing

How to do it

1. Stand with your feet slightly wider than shoulder width, a kettlebell on the floor a little in front of you. Hinge at the hips with a flat back and grip the handle with both hands. This is your starting position.
2. Hike the kettlebell back between your legs, then drive the hips forward explosively and squeeze the glutes to swing it up to about chest height. The arms stay long and relaxed — the hips do the work.
3. Let the kettlebell fall back along the same arc, hinge to absorb it and go straight into the next rep. Keep the back flat and the core braced throughout.

Common mistakes

• Squatting instead of hinging: the legs swing the bell, not the hips.
• Lifting the bell up to eye level with the arms.

Tips

• Snap your hips forward and squeeze your glutes — the bell floats up to chest height on its own.