Single-Arm Kettlebell Swing
Stand with feet shoulder-width apart and grip a single kettlebell with one hand, letting it hang between your legs. Hinge at the hips and hike the kettlebell back, then explosively snap your hips forward to swing it up to chest height while your arm stays relaxed. Let the bell float and fall back between your legs as you hinge again, keeping your back flat and core tight. Maintain a steady rhythm and switch hands between sets to work both sides.
GLUTES · FULL BODY
How it is executed
- Stand with feet shoulder-width apart and grip a single kettlebell with one hand, letting it hang between your legs.
- Hinge at the hips and hike the kettlebell back, then explosively snap your hips forward to swing it up to chest height while your arm stays relaxed.
- Let the bell float and fall back between your legs as you hinge again, keeping your back flat and core tight.
- Maintain a steady rhythm and switch hands between sets to work both sides.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Kettlebell
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
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