ConditioningReps

Kettlebell Single-Arm Swing

Stand with your feet slightly wider than hip-width and the kettlebell on the floor in front of you.

5s

Exercise details

Primary muscle

Glutes

Also works: Core, Forearms, Front delts, Hamstrings, Lower Back

Equipment
Kettlebell
Tracking
Reps and weight

Execution

How to do it

  1. Stand with your feet slightly wider than hip-width and the kettlebell on the floor in front of you. Hinge at the hips, grip the handle with your right hand and hike it back between your legs.

  2. Drive your hips forward explosively to stand tall, letting the kettlebell float up on a straight arm to chest height.

  3. Let it fall back, hinging at the hips as it passes between your legs.

  4. Continue for the set, then switch hands.

Form tips

  • The power comes from your hips, not your arm or shoulder.

  • Keep your back flat at the bottom and hinge rather than squat.

  • At the top, stand tall with your glutes squeezed instead of leaning back.

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