One-hand kettlebell swing (Single-arm kettlebell swing, Single kettlebell swing)

Skill Tree

Muscles

Technique

  1. Begin by standing with your feet slightly wider than shoulder-width apart, holding a kettlebell with one hands in front of you.
  2. Hinge at the hips, keeping your back straight, and swing the kettlebell back between your legs.
  3. Drive through your hips and legs explosively, swinging the kettlebell up to chest level by thrusting your hips forward.
  4. Control the swing as it descends between your legs and repeat the motion.

Form tips

  1. Maintain a neutral spine and engage your core throughout the movement.

Risks

  1. Start with a lighter kettlebell to learn the movement and prevent strain.
  2. Maintain a strong grip on the kettlebell to prevent accidents or slips.

Similar Exercises