One Arm Kettlebell Swing

One Arm Kettlebell Swing Instructions

• Set a KB between your feet.
• Maintain a slight knee bend with your core braced and shoulders pinned back. 
• Neutral spine with your ribs stacked on-top of your pelvis.
• Brace your core and hinge at the hips to grip the kettlebell with one hand and lift a foot off the floor.
• Your non-working arm is at your side.
• Begin by swinging the kettlebell back subtly between your legs.
• Reverse the motion rapidly, by extending the hips and contracting the glutes.
• The momentum of the KB should carry it in front of you to shoulder height. 
• Your arm is passive, it is not controlling the movement. 
• However, still keep the shoulder of the working arm braced. 
• Allow the kettlebell to travel back between your legs by hinging at your hips.

*Tips*

• This movement is athletic and rhythmic in nature so you should not feel stiff. However, maintain a braced core, slight knee bend, and neutral spine.
  
• Use your glutes to initiate the movement, not your arms. The arms are levers between your body and the KB.