Single Arm Swing – Kettlebell

  • HOW: Stand tall with a kettlebell in one hand. Perform a hip hinge by bending forward at the hips and slightly bending your knees allowing the weight to hang down in front of you. Use your hips and glutes to swing the weight up and down in between your legs. This should all be done in one, controlled, continuous motion.ย 
 
  • FEEL: You should feel your hip, glute, and hamstring muscles working.ย 
 
  • COMPENSATION: Donโ€™t squat with the weight, just hinge forward at the hips. Donโ€™t use all shoulder muscles, make sure your hips and hamstrings are doing the work.

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