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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.
