How to do Kettlebell Swing
1- Stand with your feet shoulder width apart and grip the kettlebell with both hands, allowing it to hang loosely. Bend your knees and drop your buttocks backward slightly, leaning your torso forward from the hip and keeping your back straight.
2- Keeping your arms straight but relaxed, drive forward with your hips to stand tall, so that the kettlebell swings forward and up.
3- Allow the kettlebell to swing up as far as momentum carries it, and then back down toward the hips. As it approaches, drop your hips and lean your torso forwards, and keeping your back straight, to return to the start position.