Place a kettlebell on the floor in front of you. Lean forward and down while pushing your hips backwards and grab the kettlebell by its handle with both hands. Take a wide stance. Straighten your back, pull the kettlebell towards your and let it swing back between your legs while holding on to it. This way you initiate the movement. Extend your hips forward, meaning you forcefully push them forward, which will set the kettlebell into a forward swing. Let it swing until you feel how it’s naturally coming back. “Catch” it by leaning forward with a straight back and pushing your hips back.
Do a few swings like that and as soon as you are ready start stepping in when the kettlebell is in front of you and stepping back out into the wide stance to catch it and initiate the next swing. Alternate between stepping to your left and right.
Make sure your spine remains neutral throughout the movement. For example: Do not look up while catching the kettlebell as this will put unnecessary stress on your spine.
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