Ideal for developing power, speed, strength and torching major calories, the kettlebell swing is arguably one of the best strength and conditioning exercises available.

The big takeaway is the kettlebell swing is not a “squat and a lift” but rather a “hinge and a hike.” Read on for a step-by-step approach to the perfect kettlebell swing.

STEP 1: THE DEADLIFT/HINGE To master the perfect hip hinge, begin with your feet about shoulder-width apart. Stand with a strong posture grasping the handle of the bell.

STEP 2: JUMP WITH ARM DRIVE The neat thing about perfecting the hinge — which hopefully you did during your deadlift practice — is that it carries over to your jumps and your kettlebell swings.

STEP 3: THE KETTLEBELL SWING With the kettlebell a few feet in front of you, stand with your feet slightly wider than shoulder-width apart. Hinge forward with a neutral spine, grabbing onto the handle of the kettlebell, and hike it between your legs.

STEP 4: THE TOWEL SWING Time to check your work. Consider the “towel swing” test to ensure you are moving with speed and power through your hips, rather than lifting with your arms.

STEP 5: THE RETURN The full kettlebell swing isn’t complete until the bell is safely “parked” back onto the floor. When you are finished with your set, let the kettlebell passively slow down, hinge forward with a strong core and neutral spine, and place the bell down between your feet.

Ensure you begin with a perfect hip hinge, “hike” the bell, drive your hips with a tight core, and stay braced until the kettlebell is safely at rest on the floor