Overspeed Eccentric KB Swings

Start by standing with your feet shoulder-width apart, holding a kettlebell with both hands in front of you. Hinge at your hips, slightly bend your knees, and swing the kettlebell back between your legs, keeping your back flat and core engaged. On the way forward, explosively drive your hips forward to propel the kettlebell up to chest height, using momentum. For the overspeed eccentric part, throw the kettlebell down towards the floor, deliberately speeding up the descent. Focus on maintaining tension in your hamstrings and glutes.