One-Arm Kettlebell Swings

How to do it

1. 01Stand with feet shoulder-width apart, the kettlebell on the floor slightly in front of you. Hinge at the hips with a flat back and grip the handle with one hand.
2. 02Hike the kettlebell back between your legs, then drive your hips forward forcefully to swing it up to roughly chest height. The power comes from the hips, not the arm or shoulder.
3. 03Let the kettlebell swing back down between your legs as you hinge again, keeping your back flat and your core braced. Repeat, then switch hands.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.