This is what a real kettle bell swing looks like with 202 lbs. But what if yours looks more like a front raise using your arms or your back is rounding instead of a proper hinge? You're just wasting your time and potentially wrecking your back. Today, I'm going to show you how to perform a proper kettle bell swing like this. Not lifting with your arms, but creating power at your hips. Now, for most men, start at a weight between 35 and 40 lb. Women half that. I'm going to start today with an 18 kilo or 40 lb weight. Now, to learn proper kettle bell swing technique, we're actually going to use a towel. This is a tip I learned from master kettle bell instructor Pavle, and it provides instant feedback to teach you proper kettle bell swing in just minutes. If you incorrectly just lift with your arms, it feels awkward and the bell just sort of twists and drop. It's not what we want. So, you're going to get down into a proper deadlift setup position. Back is flat. Bell is a few inches in front of your feet. Grab the towel somewhat close to the handle. Arms are long but relaxed. Remember, our arms are there just to transmit force, not to lift the bell. Take a big breath. Brace your core. Swing between your legs and stand up. Our arms are nice and long. We're moving aggressively through our hips, squeezing and standing out of tension at the top position. As you move, focus on explosively squeezing your glutes at the top and locking your knees by squeezing your quads. Your hip drive rather than arm lift will launch the bell in front of you. You're doing it right if it tops out somewhere between your groin and chest height. On the way down, when your forearms are about to hit the groin, quickly hinge through the hips by pushing your butt back. Don't squat it down. That makes it an arm movement on the way up rather than a swing. You're doing this correctly when the towel stretches and forms a straight line from your arms to the kettle bell and the bell hangs weightless for a moment at the top. Once you can achieve two straight lines at the top of your towel swing, you're then ready for the classic kettle bell swing. You're going to use the exact same setup you did with the towel, but this time hands are on the bell. Don't grip too aggressively in this bottom position. That will make your arms just too rigid and you'll end up lifting with your arms. So, a fairly light grip. Get down into your setup position. Butts back. You should feel tension in your glutes and hamstrings. And we're going to stiffen our core and feel the start of this motion called a hike pass. Like a center hiking the bell between your legs. Now breathing is key on this. We're not lacadasically breathing in and relaxing. We want to be violent with our breath. So at the setup, suck in air. Get nice and tight. Hold your breath through the descent. And on the way up, you're releasing it hard at the very top, like a boxer throwing a punch. It'll sound like this. And then slowly let it pendulum all the way back down to the ground. Now, no matter which one of these weights you decide to start with, here's a simple way Pavle recommends you can program your kettle bell swings. Start with just five sets of five repetitions. Slowly build up until you can do 10 sets of five repetitions. Then your progression from there is to add a single repetition each set until you can do 10 sets with 10 repetitions at that exact same weight. Then you increase the size of the kettle bell. You repeat the same process again. In Pabble's book, Deadlift Dynamite, his co-author, Andy Bolton, one of the best deadlifters in the world, was able to do this 10 sets of 10 reps with a 92 kilo kettle bell. Now, if you're having any aches and pains with kettle bell swings, be sure to check out my injury fix book, Rebuilding Milo. And for more content on kettlebell training, check out this YouTube video right