One Arm Kettlebell Swing

Whole body
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Coach's Tips

케틀벨을 한 손으로 잡고 다리 사이에서 앞쪽으로 스윙하세요.

How to One Arm Kettlebell Swing

Starting Position

1. Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward.

2. Hold the kettlebell in your right hand with an overhand grip and your arm extended in front of your body.

3. Keep your back flat, core engaged, and chest lifted.

Proper Form

1. Initiate the movement by driving your hips back and bending your knees.

2. As you reach the bottom of the swing, allow your arms to swing back between your legs.

3. When your arms reach the back of your legs, forcefully drive your hips forward and swing the kettlebell up and out in front of your body.

4. As the kettlebell reaches the top of the swing, allow your arm to extend and the kettlebell to float in front of your body.

5. Maintain control of the kettlebell as it swings back down between your legs.

Breathing Technique

1. As you drive your hips back and bend your knees, inhale deeply.

2. As you swing the kettlebell up and out in front of your body, exhale powerfully.


1. Make sure to keep your core engaged throughout the movement and your back flat.

2. Do not allow your arm to bend or the kettlebell to come too close to your body.

3. Keep your shoulder blades pulled back and down to ensure proper form.

4. Do not swing the kettlebell too high; control the motion and keep it at chest-level.

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