Kettlebell Swing

Set-up

• Stand with feet a little wider than hip-width, a kettlebell on the floor in front of you.
• Hinge at the hips and grip the handle with both hands.

How to do it

1. Hike the kettlebell back between your legs.
2. Drive your hips forward to swing it up to about chest height.
3. Let it swing back down, hinging at the hips as it passes between your legs.
4. Repeat in one smooth rhythm.

Coaching cues

• The power comes from your hips, not your arms.
• Stand tall and squeeze your glutes at the top.

Common mistakes

• Squatting instead of hinging.
• Lifting the kettlebell with the arms.
• Rounding the back at the bottom.