To perform a one-arm kettlebell swing, stand with feet shoulder-width apart, kettlebell in front. Hinge at your hips with a flat back, grip the kettlebell with one hand, and hike it back between your legs. Thrust your hips forward to swing the kettlebell to chest height, keeping your arm straight and relaxed. Allow it to swing down naturally while hinging again, maintaining control and rhythm. Drive the movement with your hips and keep your core tight.

Benefits of One-Arm Kettlebell Swings:

• Builds powerful glutes and hamstrings.

• Improves core stability and anti-rotational strength.

• Enhances cardiovascular endurance.

• Improves grip and shoulder stability.

How to Do Kettlebell One-Arm Swings (Step-by-Step Guide)

Step-by-Step Instructions:

1. Start Position:
   

   • Stand with feet slightly wider than shoulder-width apart.

   • Place the kettlebell about a foot in front of you.

   • Hinge at your hips and grab the kettlebell handle with one hand (palm facing you).

   • Keep your back flat, chest up, and core engaged.

2. Hike & Swing:
   

   • Hike the kettlebell back between your legs (like hiking a football).

   • Drive your hips forward explosively, using the momentum to swing the kettlebell up to shoulder height (no higher).

   • Keep your arm straight but not stiff; it’s a hinge-driven movement, not a front raise.

3. Control the Descent:
   

   • Let the kettlebell swing back down naturally between your legs.

   • As it descends, hinge at the hips and load your glutes and hamstrings again.

4. Repeat:
   

   • Maintain a rhythm by swinging back and forth using hip power.

   • Switch hands after 10–15 reps per side.