To perform kettlebell swings: Start with feet shoulder-width apart, holding the kettlebell with both hands in front of you. Hinge at your hips, keeping a slight bend in your knees, and swing the kettlebell backward. Explosively thrust your hips forward, swinging the kettlebell to chest level. Allow the kettlebell to swing back down and repeat the movement. Maintain a neutral spine and engage your core throughout the exercise.