Two Kettlebell Swings Standing

• Start with the kettlebell between your feet. Keep your feet about shoulder-width apart.

• Hinge at your hips and bend your knees slightly as you reach down to grab the kettlebell handle with both hands. Keep your back straight.

• Drive your hips forward as you swing the kettlebell between your legs. Fully extend your hips and knees at the top of the swing.

• As the kettlebell swings back between your legs, hinge at your hips again and allow your arms to follow the motion. Don't squat. Let the weight of the kettlebell swing your arms back.

• Swing the kettlebell up to chest height by driving through your hips. Squeeze your glutes at the top.

• Control the descent as the kettlebell swings back between your legs. Don't let it drop abruptly.

• Perform 2 repetitions with proper form, engaging your core and breathing out on the exertion.

• Make sure to keep your back flat. Don't arch or round your spine.

• Keep your neck and head in line with your back. Look straight ahead.