When performed properly, the Kettlebell Swing is considered to be one of the single best strength and conditioning exercises.
Two Handed Swing:
Start with the kettlebell 12-18” in front of you. Your back is flat (not upright) and your hips are “sitting” to the rear.
“Hike” the kettlebell rearward letting your hips sit back instead of letting your knees dip down.
Explosively extend the hips and knees fully at the top, the body forming a straight line. At the top of the swing, the kettlebell should be in a direct line with the straight and loose arms.