Set-up: Begin by grasping a kettlebell with two hands and bracing through your abdominals and core musculature. Drop your hips and let the kettlebell move behind you, starting just in back of your heels.
Movement: Keeping a tight brace through your core, drive through your hips - swinging the kettlebell upwards. Look forward and keep your arms straight. Squeeze through the glutes and swing until your arms are parallel to the floor. Return to the start under control, being careful not to round or hyper-extend the back.
Emphasis: Don't shrug your shoulders or flex your elbows to attempt to extend range of motion - the hips should drive the movement.
Instructions and effects for the Kettlebell Swings exercise 
