One-Arm Kettlebell Swings
strength intermediate legs pull compound
Instructions
- Place a kettlebell on the floor about a foot in front of you. Stand with your feet slightly wider than shoulder-width, hinge at the hips and grip the handle with one hand, palm facing you. Keep your back flat and your chest up. This is your starting position.
- Hike the kettlebell back between your legs, letting your hips travel backwards while your shins stay near vertical. Keep the arm relaxed — it is a hook, not a lifter.
- Drive your hips forward explosively and squeeze your glutes, letting that force swing the kettlebell up to roughly chest height. Breathe out as you snap the hips.
- Let the kettlebell swing back down as your hips hinge again, absorbing the weight and immediately flowing into the next repetition.
- Tip: the power comes from the hips, not the shoulder. Keep your core braced and avoid rounding the lower back at any point.
- Repeat for the recommended amount of repetitions, then switch arms.
Primary Muscles
hamstrings
Secondary Muscles
calves, glutes, lower back, shoulders
Equipment
kettlebells