If you’ve got a kettlebell at home, then chances are you’ve tried to swing it. It’s one of the most easily associated exercises with this piece of equipment, and for good reason too: kettlebell swings are one of the most functional movements you can do for your body.

It’s been proven to improve maximum and explosive muscle strength (in other words, how strong and powerful you are) and increase those hormones involved in muscle adaptations, helping you build more mass.

“You can work everything quite hard with just that one bit of kit,” says Pennie Varvarides, strength and nutrition coach. “This move is your foundation for any other kettlebell exercise, and once you learn how to do it you can move onto other fun moves like cleans and snatches.”

How to do a kettlebell swing properly, according to a fitness trainer