Adiletix - Kettlebell One-Arm Swing

-0:00

Kettlebell One-Arm Swing

1 - Stand with your feet about shoulder-width apart and place a kettlebell on the floor slightly in front of you.
2 - Hinge at your hips with a neutral spine, slight knee bend, and grab the kettlebell handle with one hand.
3 - Hike the kettlebell back between your legs, keeping your arm relaxed and your shoulder packed.
4 - Drive your hips forward explosively to swing the kettlebell up to about chest height, letting the power come from your hips rather than your arm.
5 - Allow the kettlebell to fall naturally, guiding it back between your legs while maintaining a strong hip hinge and braced core.
6 - Repeat for the desired number of repetitions, then switch arms and perform the same number of reps on the other side.
7 - Keep your back neutral, avoid squatting the movement, and do not lift the kettlebell with your shoulder.

View on App