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One-Arm Kettlebell Swings
KettlebellsIntermediatePullCompound
Amigo Pick Snap your hips to swing the bell and your glutes, hamstrings, and lungs all get to work. Strength and conditioning in one.
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Estimated starting range low
38.5–93.5 lb × 8–12 Typical for your bodyweightHow to do it
- 1Stand with your feet about shoulder width apart and place a kettlebell on the floor slightly in front of you.
- 2Hinge at your hips with a flat back and grasp the kettlebell with one hand. Keep your free arm out to the side for balance. This is your starting position.
- 3Hike the kettlebell back between your legs, then drive your hips forward explosively to swing it up to about chest height. Keep your arm relaxed and let the hip drive move the bell.
- 4Let the kettlebell swing back down between your legs by hinging at the hips, keeping your back braced and your shoulders packed.
- 5Repeat for the recommended amount of repetitions, then switch arms.
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