Russian Kettlebell Swings

Set up with your feet slightly wider than hip-width apart, about a foot or two behind the bell. Slightly bend your knees forward and bend forward to grab the handle with both hands.
Pull your shoulder blades down and back, keep your spine neutral, and hike the weight back behind you. Try to keep the bottom of the bell above your knees throughout this part of the movement. Engage your glutes to quickly drive your hips forward, straightening the knees until you’re in an upright position. Keep your elbows soft to avoid excess back involvement. Keep your body in a vertical line (don’t hyperextend the back) as the kettlebell floats up around chest level. Stabilize and guide the weight back down its path back behind you. Again, aim to keep the bell just below your groin instead of getting close to the ground (to avoid over-utilizing and possibly arching your thoracic spine).

Trainer Tips: Less is more, the whole point is to sit the hips back and then drive them forward utilizing the hips, hamstrings and glutes, and minimize spine involvement. You don’t need to bring the weights up too high – I usually stop the weight at about chest height or slightly below with soft elbows.