One-arm Swing
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Traps
- Equipment
- Kettlebell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet wider than shoulder-width apart, holding a kettlebell in one hand with a neutral grip.
- 2 Hinge at your hips and slightly bend your knees, allowing the kettlebell to hang between your legs.
- 3 Explosively extend your hips and knees, driving through your heels to swing the kettlebell forward and up to shoulder height.
- 4 Allow the kettlebell to swing back down between your legs, hinging at your hips and bending your knees as it descends.
- 5 Absorb the momentum and return to the hinged starting position, then switch sides to work the other arm.
