One-Arm Kettlebell Swings

Technique

How to perform One-Arm Kettlebell Swings

1. Begin by standing with your feet shoulder-width apart and a kettlebell positioned between your feet.
2. Bend at the hips with a slight knee bend and reach down with one hand to grasp the kettlebell, maintaining a neutral spine.
3. This is your starting position.
4. Initiate the swing by explosively driving your hips forward, propelling the kettlebell upward while keeping your arm straight and your core engaged.
5. The kettlebell should rise to about shoulder height.
6. Allow the kettlebell to swing back down naturally by hinging at the hips, controlling the descent with your core, and maintaining a firm grip throughout the movement.
7. Repeat for the prescribed number of repetitions before switching arms to work both sides.

Programming relevance

Muscles involved