One-Arm Kettlebell Swings

A dynamic swinging movement using explosive hip drive to swing a kettlebell, building posterior chain strength, power, and cardiovascular endurance.

Instructions

1. Place a kettlebell between your feet. Stand with your feet shoulder-width apart.
2. Hinge at the hips and bend your knees slightly to grab the kettlebell handle with one hand.
3. Swing the kettlebell back between your legs, loading your hips and hamstrings.
4. Explosively reverse direction by driving your hips forward, letting the momentum swing the kettlebell up to shoulder height.
5. Allow the kettlebell to swing back down between your legs and repeat.
6. Complete all repetitions on one side before switching arms.

Tips

• Power comes from your hips, not your arms
• Keep the kettlebell path tight and close to your body
• Maintain a neutral spine throughout the movement
• Fully extend your hips at the top of each swing
• Keep your core engaged to stabilize your torso
• Use a consistent rhythm with equal emphasis on each rep
• Control the kettlebell with your grip, not your arm muscles