https://www.t-nation.com/workouts/the-10000-swing-kettlebell-workout/ Challenge yourself with four weeks of intensive kettlebell swinging to test your grit and improve body composition.
Every lifter who was tested after this challenge increased lean muscle mass and conditioning.
After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You'll do 500 swings per workout.
Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses.
Master your kettlebell swing form. It's not a squat. It's a hip hinge and a hip snap. Your arms should not travel above your shoulders.
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The swing is a hip hinge. Basically the position you take in a standing long jump. Look for maximum hip bend and minimal knee bend. It is not a squat.
Begin in the "Silverback gorilla" position. Slide the kettlebell back a bit, and vigorously "hike" the bell at your zipper. Hinge deeply and let the forearms slide through the thighs. Then, snap up to a vertical plank position.
There is no start or finish to a correct swing. The vertical plank is a moment to grab the 'bell and toss it back to the zipper. The hinge causes a rebound and we pop back to the plank.
Insure the following: glutes clenched, lats connected to the shoulders, arms snapped directly in front of the body. Do not let the kettlebell float much higher grab it and toss it back to your zipper. The kettlebell should not be brought overhead.
The swing should be aggressive, explosive, and attacked with a high tempo.