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Kettlebell Single-Arm Swings
- 1 - Stand with your feet shoulder-width apart, with the kettlebell on the floor slightly in front of you.
- 2 - Hinge at your hips and slightly bend your knees to reach down and grip the kettlebell with one hand, palm facing you.
- 3 - Hike the kettlebell back between your legs, keeping your back flat and core braced.
- 4 - Drive your hips forward explosively, squeezing your glutes, to propel the kettlebell forward and upward to approximately chest or shoulder height.
- 5 - Allow the kettlebell to swing back down between your legs in a controlled manner, hinging at the hips again to absorb the momentum.
- 6 - Complete all repetitions on one arm before switching to the other side, or alternate arms each rep as preferred.
- 7 - Keep your core engaged, back neutral, and avoid using your arm to lift the kettlebell — the power should come entirely from the hip drive.
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