The swing is a fundamental kettlebell exercise. It is often used for movement preparation and progression to more advanced kettlebell exercises. It is important to think of the kettlebell swing as a leg exercise, despite the movement of the arms.

Instructions:

1. Place your feet wider than shoulder width apart. Squat down and grasp the kettlebell with both hands. Be sure to grip the kettlebell loosely so that it rotates slightly with each swing.

2. From a standing position, swing the kettlebell between your legs to initiate momentum. At the same time, squat down so that the knees bend approximately 45 degrees. Keep your core muscles (back and abs) tight at all times.

3. Next, use the momentum of your hips to swing the kettlebell forward to eye level. You are essentially "cheating" the weight up by thrusting your hips into your forearms to propel the kettlebell. If done correctly, the activity shoulders will be minimal.

4. Finally, use your arms to slow the kettlebell as it reaches eye level. Repeat the swing for several repetitions.