- Grasp the kettlebell or dumbbell with both hands in a dead-lift position and stand.
- Initiate the swing by bending your knees and pushing your hips back then forcefully snapping your pelvis forward until your knees lock out.
- Your arms should be relaxed throughout the movement while gripping the kettlebell.
- Naturally the kettlebell should swing between your legs when you push your hips back and then the force of your hips snapping forward should send the kettlebell upwards in a pendular motion.
- Once the kettlebell reaches eye level for beginners and overhead for advanced guide the kettlebell back downwards and continue the motion by sending the hips back again once the kettlebell comes back between your legs.
