Alternating Kettlebell Swing

1. Stand with your feet shoulder-width apart, knees slightly bent, and a kettlebell on the floor between your ankles.

2. Hinge at the hips by pushing your hips back and slightly bend your knees to lower your body and grasp the kettlebell handle with one hand.

3. Engage your core and keep your back straight. Look ahead, not down.

4. Lift the kettlebell off the ground by straightening your hips and knees, swinging the kettlebell backward slightly between your legs.

5. Forcefully drive through your hips, coming to a full standing position, allowing the momentum to swing the kettlebell upward. The kettlebell should reach at least chest height.

6. Let the kettlebell swing back down between your legs as you hinge at the hips again. This is one rep.

7. Continue to swing the kettlebell by fluidly reversing the motion, going from the hinging position to the standing position each time.

8. Make sure to perform the exercise with control, swinging with your hips and not overextending your lower back.

9. After completing the desired number of reps, switch to the other arm and repeat the same motion.

10. Rest appropriately between sets.

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