Napra

One-Arm Kettlebell Swings

StrengthIntermediate HamstringsCalvesGlutesLower backShoulders Kettlebell
One-Arm Kettlebell Swings, step 1
1. One hand on the kettlebell; push your hips back so it swings back between your legs, back flat.
One-Arm Kettlebell Swings, step 2
2. Snap your hips forward explosively: arms straight, the bell floats to shoulder height. Don't lift with your arms.

How to do it

  1. Stand with your feet slightly wider than shoulder width apart, with a kettlebell on the floor in front of you. Grab the handle with one hand.
  2. Hinge at the hips with a flat back and hike the kettlebell back between your legs. This will be your starting position.
  3. Drive your hips forward forcefully and stand up straight, letting the kettlebell swing up to about chest height. Your arm stays straight; the power comes from the hips.
  4. Let the kettlebell swing back down between your legs while hinging at the hips, and go straight into the next repetition. Switch hands after the set.

Log it in Napra

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