Hinge at the hips and hike the kettlebell back between your thighs, arms relaxed like ropes. Snap your hips forward hard so the bell floats to chest height, then let it fall and hinge again as it swings back; the arms steer while the hips do the work.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 to 10 sets of 10 to 15 hard swings, resting until the next set can be just as crisp.
It is a hinge, not a squat, and not an arm lift: if your lower back pumps up during sets, the hips are not doing their job. To bail, let the bell swing through, guide it back and park it on the floor between your feet, and keep the space in front of you clear.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.