Set-up: Begin in a strong and stable standing position, with a slightly wider than shoulder width stance. Grasp a kettlebell with both hands.
Movement: Dropping your hips behind you, bring the kettlebell to your side. Bracing through your core and looking forward, extend your hips and swing the kettlebell overhead and to the side (at a 30 to 45 degree angle from your head). Focus on driving the movement with your hips and squeezing your glutes. Maintain a stable, braced position in your core and low back at all times.
Emphasis: Rotation should come from the hips and the upper back - not the knees or the lower back.
Repetitions: Once all repetitions have been performed in one direction, rest, then switch sides. This will count as one set.