2 Handed Kettlebell Swing

Step 1. - Stand with your feet slightly wider than shoulder-width, the kettlebell on the floor about 20-30 cm in front of your toes.

Step 2. - Hinge at the hips with a slight bend in the knees and a flat back, and grip the handle with both hands.

Step 3. - Hike the kettlebell back between your legs, then drive your hips forward explosively so that it swings forward and up to chest or shoulder height (Russian style, not overhead). Your arms stay straight and relaxed, the power comes from the hips.

Step 4. - Let the kettlebell swing back down, hinge again as it passes between your legs and go straight into the next rep.