Swing

Stand with the feet shoulder-width apart and the knees slightly bent, and hold a kettlebell with both hands with the palms facing down. Squeeze the handle in both hands, keep the back straight and sink back into the hips to pull the kettlebell back between the legs under the hips. Lift the chest, quickly push the hips forward, and pull the knees back to swing the kettlebell up in front of the body (Tip: the strength to move the weight should come from the legs and hips, NOT the shoulders.) Allow the kettlebell to come up to chest height before pulling it back down between the legs and slightly sinking back into the hips to prepare for the next repetition.