One-Arm Kettlebell Swings

The One-Arm Kettlebell Swing is a dynamic exercise that targets the entire posterior chain, core, and shoulders. This functional movement helps in building strength, improving power, and enhancing grip endurance. By focusing on one side at a time, it challenges stability and coordination, making it a great addition to any workout routine. The exercise also aids in developing core strength and boosting cardiovascular endurance.

Step-by-Step Instructions:

1. Set Up Your Stance: Stand with your feet shoulder-width apart and place the kettlebell between your feet.
2. Grip the Kettlebell: Bend at your hips and knees to grab the kettlebell with one hand, keeping your back straight.
3. Engage Your Core: Brace your core and pull your shoulders back to maintain proper posture.
4. Perform the Swing: Hinge at your hips and use the power from your glutes and hamstrings to swing the kettlebell forward to shoulder height. Keep your arm straight and avoid using your shoulder to lift the kettlebell.
5. Control the Descent: Allow the kettlebell to swing back between your legs while maintaining control and repeating the movement.
6. Alternate Sides: After completing your desired reps on one side, switch hands and repeat the movement on the other side.

The One-Arm Kettlebell Swing primarily targets the glutes, hamstrings, and core muscles. Secondary muscles include the lats, shoulders, and forearms, which work to stabilize and control the movement.