Alternating-Hand Kettlebell Swing

How to perform it

Step-by-step instructions

1. 01Stand behind a kettlebell, hinge at your hips with a neutral spine, and grasp the handle with one hand.
2. 02Hike the kettlebell high between your thighs while keeping your shoulders packed and your arm relaxed.
3. 03Extend your hips forcefully to propel the kettlebell forward, allowing it to float from hip power rather than lifting it with your shoulder.
4. 04Near the top of the swing, when the kettlebell is momentarily weightless, transfer the handle smoothly to the other hand.
5. 05Guide the kettlebell back between your thighs, absorb it with a hip hinge, and repeat while alternating hands on each swing.