Time needed: 1 minute.

The arm should be relaxed in the swing. Avoid trying to lift to improve height of the swing, work with your hip drive in that case.

1. Find a good stance

   Feet stable in shoulder wide stance so the kettlebell fits between the thighs throughout the swing .
   The kettlebell one foot from your feet, centered.
   Slightly bent knees.

2. Grab the kettlebell

   Athletic stance and bend in the hip to reach
   One hand and either monkey grip or thumb grip, depending on what fits you best.

3. Raise and start the swing

   To put some speed in the kettlebell, raise up with arm relaxed and let the kettlebell move towards inner thigh.
   Breathe in during this part of the swing

4. When the kettlebell reaches your inner thigh, follow the kettlebell slight backwards and thrust forward with your hip

   In this part of the swing you should be relaxed and just let the kettlebell reach its highest point and start over on step 3
   Breathe out in this phase of the swing

5. The pull

   In a well timed movement in the top part of the swing, you should pull your elbow upwards/backwards så elbow is in the same height as the shoulder and hopefully the kettlebell follows so you end up with the kettlebell pointing horizontally.

6. The push

   When everything stops, push the kettlebell back into the swing and start over in point 3.
   Breath through your squeezed lips in this phase of the lift so you have a tight core.

7. End exercise

   During step 4, instead of hip thrust you gently stop the kettlebell and put it in front of your feet.