Single-Arm Dumbbell Swing
Single-Arm Dumbbell Swing is not only great for training your glutes and hamstrings, but it also works your core, quadriceps, and shoulder muscles. More than that, it can also burn fat and boosts your metabolism.
BEGINNER
Single-Arm Kettlebell Swing
One-Arm Swing targets the hamstrings, glutes, erectors, as well as the quads and core, and it also stabilizes the muscles of the shoulder girdle.
Demonstration Video
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Target Muscles
Instructions
- Stand straight with your feet shoulder-width apart, toes slightly turned out, and knees slightly bent. Hold the kettlebell in one hand directly in front of your hips. Keep the other hand straight, parallel to the floor.
- Bring your hips back and bend at your waist, keeping the kettlebell close to your body. Push your chest out and keep your core tight and your back straight. Then, push your hips forward and squeeze your buttocks to swing the kettlebell forward and up. Return the movement to its original position.
Tips
- Try not to use your hands to pull the kettlebell up.
- Keep your back straight during the exercise to avoid injury.
- Do not squat while holding the kettlebell between your legs. Knee flexion should not change during the movement.
Alternative Exercises
Kettlebell Swing
Kettlebell Swing strengthens your core, glutes, hamstrings, quads, back, delts, and arms. It is also a great way to increase heart rate and burn calories. It's been used often as an exercise to improve cardiovascular health and shed those unwanted pounds.
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