Single-Arm Kettlebell Swing

How to Left-Arm Kettlebell Swing

Exercise Families: Full Body,  Cardio

Equipment: Kettlebell

Trainer: Ashley Steele

Steps:

1. Stand with your feet shoulder-width apart and the knees slightly bent, holding a kettlebell with your left hand.

2. Be sure to grip the kettlebell firmly by squeezing with your left hand. Keep your back arched and sink your hips back and down to pull the kettlebell back between the legs under the hips.

3. Move explosively by lift the chest high, quickly pushing the hips forward, and pulling the knees back to swing the kettlebell up in front of the body using your right arm. The strength to move the kettlebell should come from the hips, not your left shoulder.

4. Allow the kettlebell to come up to chest height, or slightly above the shoulders, before pulling it back down between the legs. Sink your hips back, preparing for the next repetition, and continue the movement for the specified amount of time.

5. Single-arm kettlebell swings work your glutes, quads, hamstrings, arms, shoulders, and core by adding a unilateral stability challenge. This is a great exercise for developing power, dynamic strength, and burning calories. 

Alternative Exercises:

Handoff Kettlebell Swing • 1-Arm Squat Thruster

How to Right-Arm Kettlebell Swing

Exercise Families: Full Body,  Cardio 

Equipment: Kettlebell

Trainer: Ashley Steele

Steps:

1. Stand with your feet shoulder-width apart and the knees slightly bent, holding a kettlebell with your right hand.

2. Be sure to grip the kettlebell firmly by squeezing with your right hand. Keep your back arched and sink your hips back and down to pull the kettlebell back between the legs under the hips.

3. Move explosively by lift the chest high, quickly pushing the hips forward, and pulling the knees back to swing the kettlebell up in front of the body using your right arm. The strength to move the kettlebell should come from the hips, not your right shoulder.

4. Allow the kettlebell to come up to chest height, or slightly above the shoulders, before pulling it back down between the legs. Sink your hips back, preparing for the next repetition, and continue the movement for the specified amount of time.

5. Single-arm kettlebell swings work your glutes, quads, hamstrings, arms, shoulders, and core by adding a unilateral stability challenge. This is a great exercise for developing power, dynamic strength, and burning calories. 

Alternative Exercises:

1-Arm Shoulder Press • Overhead Slam