Kettlebell One Arm Swing

Stand with feet hip-width apart holding a kettlebell in one hand. Place the opposite foot slightly back behind you as a light support (kickstand position), keeping most of your weight on the front leg. Maintain a soft bend in the front knee and brace your core. Hinge at the hips by pushing them backward while lowering the kettlebell toward the floor, keeping your back flat and chest open. Go down until you feel a stretch in the front leg’s hamstring, then drive through the front heel to return to standing. Keep the movement controlled and avoid shifting excessive weight onto the back foot.

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Log your kettlebell one arm swing sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.