Impersonal Trainers

A blog for fitness, nutrition, and motivation.

One Arm Swing


1. Begin holding a light-medium kettlebell in the right hand, feet about hip-distance apart.

2. Begin a warm up swing to get used to the movement, squatting as you take the weight down and back between the legs and thrusting the hips up as you lightly swing the weight to about hip level. Take the left arm out to the side for balance.

3. Once you get comfortable with the movement, swing the weight to shoulder level, always using the hip-thrust movement to get the weight up.

4. To work the shoulders and add variation, rotate the thumb down as you bring the weight back and rotate the thumb up as you swing the weight to shoulder level.

5. At the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms.

6. Continue swinging for 8-16 reps before switching sides, for a total of 1-3 sets.

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4 Comments»

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