Kettlebell swing

How to do it

1. Stand with feet slightly wider than your shoulders and the kettlebell on the floor in front of you.
2. Hinge at the hips, push your glutes back, and grip the kettlebell with both hands.
3. Hike the kettlebell back between your legs to load the hips.
4. Explosively extend your hips to drive the kettlebell up to chest height.
5. Let the kettlebell swing down and return to the hip hinge in one fluid motion.

Common mistakes

• Squatting down instead of hinging at the hips.
• Lifting the kettlebell with the arms instead of hip drive.
• Arching or rounding the lower back at the top of the swing.