Kettlebell swings are one of the best exercises for firming your buttocks, hamstrings, quads, abs and pretty much everything else. The dynamic loading and unloading of the weight trains you to you your entire body to generate the force necessary to move the bell from between your legs to chest or shoulder height. Proper form is imperative to keep from hurting yourself.

• The hips go BACK not down! I can't tell you how many people have come to me saying swings hurt their back. Inevitably the reason is they are squatting down instead of pushing the hips back.
  • Try this - Place your hands on your hips with the forefinger of each hand in the hip crease and use the hands to tilt the pelvis. Let the knees unlock, but don't bend them, just unlock them.
  • Keep pushing the hips back. At the same time keep the chest lifted and shoulder blades pinched, chin up.
  • Pop the hips forward and straighten the knees. The hamstrings, glutes, quads and abs should all be tight at the moment of full expansion. The pelvis should be forward.
  • If you are doing swings with 1 kb (2 handed or 1 handed) the forearm(s) should be touching the inside of the upper thigh through the bottom portion of the movement. If the forearm(s) go between the knees you are squatting (or you have longer arms than me which is saying a lot )