Single Arm Kettlebell Swing
10 reps
Hinge the kettlebell back between your legs, then snap your hips to swing it up to shoulder height.
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HAMSTRINGS
Single Arm Kettlebell Swing
A one-handed take on the kettlebell swing that mainly trains the hamstrings and hips. Loading just one side pulls the kettlebell off-center, so your core has to fight rotation to keep you square. It's a strong pick for building explosive hip drive.
How to do it
- 1
Stand with feet just wider than your shoulders, holding the kettlebell in one hand with an overhand grip.
- 2
Push your hips back and hinge your chest forward, letting the kettlebell swing between your legs.
- 3
Snap your hips forward hard to drive the kettlebell up to shoulder height.
- 4
Let the kettlebell fall back into the next hinge, keeping your pelvis facing forward throughout.
- 5
Finish your reps, then switch hands and repeat.