Impersonal Trainers

A blog for fitness, nutrition, and motivation.

One Arm Swing Out


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

2. Begin a warm up swing out to the right 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 outward to the right 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 outward to the right to shoulder level, always using the hip-thrust movement to get the weight up.

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

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

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2 Comments»

  Impersonal Trainers wrote @

[…] 7. One Arm Snatches 8. One Arm Swing Out […]

  2/7/10 Workout – Kettlebell « Impersonal Trainers wrote @

[…] B: 1. One Arm Swing Out 2. One Arm Push Press 3. One Arm Swing In 4. Tricep Dumbbell Kickbacks 5. Kettleball Chop 6. […]


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