One-arm kettlebell swing

Main Muscles Affected

• Shoulders
• Buttocks
• Legs

Exercise Difficulty

Medium difficulty

Performing the One-Arm Kettlebell Swing:

1. Place a Kettlebell between your feet.
2. Flex your knees, push your glutes back, almost assume a squat position
3. Grab the kettlebell with one hand and bring it back between your legs
4. Rock the kettlebell explosively upward, straighten your legs, actively squeeze your glutes, control and straighten your back, and bring your arm horizontally to the floor. Keep your elbow just above your shoulder
5. Reverse the movement.

• Arch your back during the swing movement of the kettlebell.