Set the kettlebell 1-2 feet in front of you.

Inhale sharply through the nose to brace the core on the backswing, exhale as your hips lock out, inhale sharply as the bell descends.

Grip the handle and pull the bell back, contract the lats, load the hamstrings and hike the bell back.

The forearms should contact the inner thigh on the backswing.

Drive the hips forward to a tall standing plank position.

Engage the quads, glutes, and core at the top of the swing.

Allow the bell to fall and catch it with the hips.

Land the bell in the same manner as it was picked up on the final repetition.