More Flexibility & Strength With The One-Handed Kettlebell Swing

Skill Level: Beginner – Intermediate

Main Muscle Groups Worked

** Lower Back

Biceps Adductors
Middle Back Triceps Quadriceps
Trapezius Forearms Calves
Latissimus Dorsi Abdominals ** Gluteus Maximus
** Shoulders Obliques ** Hips
Chest ** Hamstrings

1. Stand in a spine-neutral position with your feet spread slightly more than shoulder-width apart.

2. Hold the kettlebell by the handle in one hand – that hand being in front of your body. Have your other arm by your side.

3. Push your hips back and bend your knees, but not as far as if you were doing a squat. Begin your swing with the kettlebell moving between your legs to optimally load your hamstrings.

The handle of the kettlebell ought to remain higher than your knees as your downswing goes by your knees. This ensures that you do a hip hinge and not a squat. Your torso ought to be parallel to the floor.

4. Then thrust your hips forward while squeezing your glutes and forcefully lifting your chest, to explosively power the kettlebell out and up.

Swing your other arm out as you swing to maintain your balance. The chest, hips and glutes rather than your arms should be doing the work. Therefore, the kettlebell should feel weightless as it comes up in front of your shoulder.

5. Do the swinging motion for 12-15 repetitions or according to your comfortable level.

6. Take the kettlebell in your other hand and repeat the above-mentioned process.

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