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One-Arm Kettlebell Swings

One-Arm Kettlebell Swings demonstration
  • Hamstrings
  • Calves
  • Glutes
  • Lower Back
  • Shoulders

Equipment: Kettlebells

How to do it

  1. Place a kettlebell on the floor about a foot in front of you. Stand with your feet slightly wider than shoulder width.

  2. Hinge at the hips with a flat back and grip the handle with one hand, your palm facing you. This will be your starting position.

  3. Hike the kettlebell back between your legs, then drive your hips forward hard to swing it up to chest height. The power comes from your hips, not your arm.

  4. Let the kettlebell swing back down between your legs and straight into the next rep.

  5. Keep your back flat and your shoulder packed throughout. Switch hands after each set.