How to do the Kettlebell Swing

Stand with your feet a little wider than your hips, kettlebell in front.
Push your hips back and send the kettlebell back between your legs.
Push through your feet and snap your hips, letting the kettlebell float to chest height.
Let the kettlebell swing back down, then hinge again to receive it.
Avoid bending your knees too much – the power comes from your hips.

Full technique — 8 steps

Stand with feet just outside hip width and the kettlebell a short distance in front.
Hinge back, grip the handle with both hands, and tilt the kettlebell toward you.
Send the kettlebell back high between your thighs with forearms close to your groin.
Drive your feet into the floor and snap your hips forward hard.
Let the kettlebell float to about chest height while keeping arms long and shoulders down and back.
Stand tall at the top with glutes tight, ribs down, and knees straight but not forced back.
Let the kettlebell fall naturally, then hinge back to receive it deep between your thighs.
Flow directly into the next rep without squatting down or lifting with your arms.