If you want to run faster, jump higher, and still get a total-body strength workout, kettlebell swings are perfect. They work so many muscles in your posterior chain, improve your sprinting power, and strengthen your heart, to boot.
Kettlebell swings look like a fluid, swinging pendulum. The caveat, of course, is that they’re very, very technical. When you’re first starting out, start with something medium-heavy. You want it light for practice, but heavy enough so the kettlebell doesn’t fly out of your hands.
When the kettlebell swings forward, it should go only to chest height in front of you to avoid hyperextending your back. There’s no “forcing” the swing at any point. All of the momentum should be from the forward thrust of your hip hinge. Like the deadlift, it’s all about bending at your hips and keeping your lats tight throughout the entire exercise. Your power comes from contracting the heck out of your butt and hips to “push” the weight out in front of you, then controlling the swing with your upper body. Repeatedly.
Despite how it looks, kettlebell swings are friendlier on your back, so if you have back issues from deadlifts or squats, kettlebell swings would be a better option. In fact, really heavy kettlebell swings can help your deadlifts. One additional tip you should keep in mind is to breathe: forcefully exhale on the forward motion; inhale on the return swing.