Movements

One-Arm Kettlebell Swing

Also called One-Arm Kettlebell Swings.

Works Hamstrings · also calves, glutes, lower back, shoulders

Gear Kettlebell

How to do it

1. Place a kettlebell on the floor about a foot in front of you and stand with your feet slightly wider than shoulder width. Push your butt back, keep your back straight, and take the handle in one hand with your arm straight. This will be your starting position.
2. Hike the kettlebell backward between your legs so that it passes behind your thighs. Hinge at the hip rather than squatting down — the knees bend only slightly and the back stays flat.
3. Reverse direction by extending through the hips and knees, driving the hips forward to float the kettlebell out to chest height. The hips move the kettlebell and the arm only guides it. Do not lift with the arm.
4. Let the kettlebell fall back between your legs, hinging at the hip to absorb it, and repeat. To change sides, switch hands at the top of the swing or set the kettlebell down between sets.

In these plans

• Kettlebell Foundations
• Your First Kettlebell
• Swing and Get-Up
• Heavy Bell
• Two Bells
• Bell and Body
• Kettlebell Complexes
• Twenty Minutes
• Swing to Snatch
• Back to the Bell
• Hinge and Carry

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