Kettlebell Swing (one-arm)
Standing with feet just a little wider than shoulder width, place one kettlebell/kettlebell between your feet. Hold the kettlebell handle with one hand with an overhand grip, and with the arm straight. Push back with your butt and bend your knees to get into the starting position (similar to a deadlift starting position). Make sure that your spine/back is flat and you are looking straight ahead. Swing the kettlebell between your legs as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out and up to extension above the head. The arms do not need to bend (although a slight bend at the elbow is ok), the back should stay straight, and midsections should be kept tight. Let the kettlebell swing down and back between your legs and repeat. The power for the swing is primarily from the hamstring and glutes.