1 Arm Swing
Increase explosiveness of hip/back extension with low reps
Use as a conditioning (power endurance if speed is maintained) means for high repetitions
Increase strength-speed with a heavier kettlebell
Initiate movement by swinging the kettlebell backwards through your legs
Keep the back flat and weight on heels (bend more at waist if you want to greater activate the low back)
Explosively pull the kettlebell through your legs by driving the hips forward to extension