One-Arm Swings

The one-arm swing offers greater additional muscle recruitment demanded by an asymmetrical load.

Take the slack out of your shoulders by using your lats when taking hold of the kettlebell before the hike pass. The working arm should be straight and the kettlebell handle stays above the knees during the backswing. Make sure to square off and pack the working shoulder, dig your heels in the ground, tense abs & glutes and lock the knees at the top of the one-arm swing. The body should form a straight line on the top of the swing with the neck in neutral position. The kettlebell forms an extension of the straight arm at the top of the swing.