Kettlebell One Arm Swing
Target Muscle
Secondary Muscles
Equipment
Bend your knees slightly, hinge at the hips to push your butt back, and grab the kettlebell with one hand.
Use your hips to thrust the kettlebell up to shoulder height, keeping your arm straight and your gaze forward.
Allow the kettlebell to arc back down, hinging at the hips and bending the knees slightly to absorb the weight.
Repeat the swinging motion for your desired number of reps, then switch hands and repeat the exercise with the other arm.
Pro Tip
**Avoid Using Your Shoulders**: A common mistake is using your shoulders to lift the kettlebell. The power should come from your hips and glutes, not your upper body. When you thrust your hips forward, the kettlebell should naturally swing upwards. Your shoulder should remain in its socket and relaxed. **Breathing Technique**: Breathing properly is crucial for this exercise. Inhale as the kettlebell lowers, exhale sharply as you thrust your hips forward and swing the kettlebell up. This will help to engage your core and provide power for the swing. **Don't Squ