One move
Kettlebell Two-Hand Swing
How to read ahead. Do to go one move at a time.
Hike the bell back through the legs, then snap the hips so the bell floats to about chest height. Arms stay long, like ropes. This is a hinge, not a squat, and not an overhead lift.
Option. Beginner: deadlift the bell, hike it back, and park it — no snap until the hinge is quiet. Light bell. No kettlebell? Use Romanian Dumbbell Deadlift for the same hinge. Do not swing overhead until the chest-height swing is boringly solid.
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1
Stand with the bell about a foot in front of you, feet slightly wider than the hips. Hinge, grip the handle with both hands, and hike it back between the legs like snapping a football — back flat, neck long.
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2
As the bell reaches the end of the hike, snap the hips forward and stand tall. Squeeze the glutes. The bell floats; you do not lift it with the arms.
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3
Let it rise to about chest height. Arms stay soft. Shoulders stay packed, not shrugged.
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4
As it comes down, hinge again and guide it back through the legs. Do not squat to meet it and do not round the back.
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5
Breathe out on the snap, in on the hike. Keep the ribs down at the top — no laid-back finish.
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6
Park the bell the same way you picked it up. If the back rounds, the bell pulls you forward, or you feel it in the arms more than the hips, drop to hike-and-park or to Romanian Dumbbell Deadlift.