Kettlebell Swing Single hand
A progression from the two-handed kettlebell swing. A full body strength exercise, good for power development. It also improves the shoulder stabilizing muscles, core anti-rotational muscles, strengthens the upper back, improves the grip strength and feels more comfortable passing down and in between the legs.
Så gör du
Stand with your feet slightly further than shoulder-width apart.
Push your hips back and bend your knees slightly.
Grab the kettlebell handle with your right hand and extend your left arm out from your side.
Start by swinging your right hand backward between your legs. Make sure the handle of the kettlebell remains slightly higher than your knees.
Snap your hips forward by forcefully squeezing your glutes and lifting your chest. The kettlebell should swing forward on it’s own.
Return to the starting position and repeat.
Hur du undviker vanliga misstag
Avoid letting your back round during the swing. Keep your spine neutral and your core engaged to protect your lower back.
The power should come from your hips, not your arms. Avoid lifting the kettlebell with your arm muscles; focus on snapping your hips forward to generate momentum.
Avoid locking out or hyperextending your knees at the top of the swing. Keep a slight bend in your knees throughout the movement.
