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One Arm Kettlebell Swing
ZGYM | August 23, 2014
- Keep your feet about shoulder width or wider apart.
- Keep your back straight and push your hips back.
- Grab the middle of the KB handle with one hand keeping your arm extended.
- Swing the kettlebell behind you and then use the power of your hips to propel the KB forward until your arm is parallel to the ground. Avoid pulling the KB up with your arm and use the momentum generated with your hips instead.
- Keep both feet flat on the ground and lock your knees when you swing the KB forward. Bend your knees only slightly when you swing the KB behind you.
- Keep your neck in neutral position, and avoid twisting your shoulders. Always keep your chest and shoulders facing straight forward. You can touch the kettlebell handle with your free index finger when you swing the kettlebell forward to ensure that you’re not turning your upper body sideways.
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