Kettlebell Swing.

Make every rep count.

1. 01

   Set up in a strong hip-hinge: feet about shoulder-width, knees slightly bent, chest proud, chin tucked, and weight balanced mid-foot. Grip the kettlebell with both hands.

2. 02

   Hike the bell back between your legs like snapping a football—keep it high in the groin, lats engaged, and spine neutral (no rounding).

3. 03

   Explosively drive your hips forward by pushing through the floor and squeezing your glutes. Let the bell float to about chest height from hip power—arms stay long and relaxed (don’t lift with the shoulders).

4. 04

   As it falls, guide it back into the hinge and repeat smoothly, keeping your core braced and your back flat for all reps.