American Kettlebell Swing

How to do it

1. Stand with your feet slightly wider than shoulder-width apart, with a kettlebell on the floor a short distance in front of you.
2. Hinge at your hips with a flat back and slightly bent knees, grip the handle with both hands, and hike the kettlebell back between your legs.
3. Snap your hips forward explosively, squeezing your glutes to drive the kettlebell upward.
4. Let the momentum carry the kettlebell all the way overhead until your arms are fully extended and your biceps are near your ears.
5. Allow the kettlebell to fall back down under control, hinging at the hips as it passes between your legs while keeping your back flat.
6. Immediately drive your hips forward into the next repetition, and continue for the desired number of reps.