Kettle Bell Swing

Set Up
- Feet are shoulder width apart
- Weight in the heels
- Closed grip on the kettlebell with straight arms

Execution
- To get the kettlebell moving, push the hips back, slightly bend the knees, and allow the shoulders to come forward
- Then aggressively extend the hips (squeeze the butt) and lock the knees -- this will elevate the kettlebell
- As the kettlebell starts to move weightlessly up through space, pull it higher until it is truly overhead (middle of the head or over the heels)
- Demonstrate control by maintaining a tight mid-section
- Then allow gravity to pull the kettlebell down and back into the start position (DO NOT CONTROL IT DOWN)
- At the bottom (set-up) initiate the movement straight away. There is NO pause at the bottom
- Momentum from the hips is what elevates the load