Alternating Swing (Kettlebell)

A kettlebell swing variation where you alternate the working arm with each rep, providing unilateral challenge while maintaining momentum.

Instructions

1. Stand with feet hip-width to shoulder-width apart, with the kettlebell on the ground between your feet.
2. Hinge at the hips and grab the kettlebell with your right hand, keeping your back straight.
3. Swing the kettlebell up to chest height by explosively extending your hips and driving through your heels.
4. As the kettlebell reaches chest height, transfer it to your left hand in a smooth motion.
5. Let the kettlebell swing down and back between your legs as you hinge again.
6. Drive it up to chest height, then transfer back to your right hand. Continue alternating.

Tips

• Initiate the swing from your hips, not your arms.
• Keep your core tight and chest up throughout the movement.
• The hand transfer should be smooth and controlled at the top of the swing.
• Maintain a neutral spine throughout all reps.
• Start with a lighter kettlebell to master the hand transfer technique.
• Breathe out as you extend through the hips and inhale during the swing down.