How to do a kettlebell one arm swing

Setup:

1. Stance and Grip: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Place a kettlebell on the floor in front of you, centered between your feet. Grasp the kettlebell handle with one hand using an overhand grip.
2. Hinge Position: Soften your knees and hinge at the hips, pushing them back, until the kettlebell swings between your legs. Keep your back flat and chest lifted.

The Lift:

1. Swing Upward: Explosively drive your hips forward, standing tall, and using the momentum to swing the kettlebell up in front of you to about shoulder height. Keep your arm straight and allow the momentum from your hips to guide the swing.
2. Hinge Back: As the kettlebell begins to descend, hinge at the hips, pushing them back and allowing the kettlebell to swing back between your legs. Maintain a flat back and keep your core engaged.
3. Switch Hands: At the bottom of the swing, smoothly switch the kettlebell to your other hand and repeat the movement.
4. Repeat: Continue alternating hands and swinging the kettlebell for the desired number of repetitions.

Tips:

• Hip Hinge: The power of the swing comes from the explosive hip hinge. Your arm should act like a pendulum, guided by the momentum from your hips.
• Keep Back Flat: Avoid rounding your back. Maintain a neutral spine throughout the movement.
• Breathe: Exhale as you swing the kettlebell upward, inhale as you hinge back.
• Switch Hands Smoothly: Practice switching hands at the bottom of the swing to maintain a fluid motion.