Kettlebell swing

Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards, clenching your glute muscles and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move. You should not be using your upper body to drive the exercise.