Kettlebell Alternating Swing
Hold the kettlebell in one hand and lower to the power position with your shoulders forward, hips back, and forearm in contact with your inner thigh. Swing the dumbbell using your hip extension to drive the weight up. At the highest point of the swing the weight will feel weightless; at this point switch hands in midair and immediately decelerate the weight back to the starting position with the other arm. One repetition is a swing with both arms.