Kettlebell Swing Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs. Place your legs slightly wider than hip-width apart. Your toes should point slightly outward. To begin, keep your back flat and brace your core. Bend at your knees, and push your glutes back. While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up. Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height. Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition. Repeat for 40 seconds followed by 20 seconds of rest. Image Source: POPSUGAR Photography