How to do it: Stand with feet hip-width apart, holding a kettlebell at your center line. Slightly bend knees, shift hips back, and bring torso almost parallel with the floor. To come back to standing, engage your glutes and drive hips forward.
The kettlebell should naturally swing up because your hips are powerfully driving forward (not forcing it up with arm strength). Make sure to keep core engaged the entire time and never round your back. Do 15 reps at a quick pace.