Kettlebell swing with one hand
Reps10 times
Calories burned123 kcal
LevelMedium
Changing duration and load is available in our application
Place the kettlebell on the floor between your feet. Take the pelvis back, bend over, take the weight by the handle. The head is up as shown. The knees are slightly bent. This will be your starting position. Raise the kettlebell, pulling it back, performing a swing between the legs. Lift it forward by changing the trajectory of movement. Engaging your glutes and hamstrings, lift the kettlebell over your shoulder. Perform a swing in the opposite direction, returning the kettlebell to its original position. Perform the required number of repetitions, change hands.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Place the kettlebell on the floor between your feet. Push your hips back, bend over, grab the handle. Head up, knees slightly bent.
02
Swing back
Lift the kettlebell, swinging it back between your legs.
03
Swing forward
Swing it forward, changing the trajectory.
04
Lift over shoulder
Tightening your glutes and hamstrings, lift the kettlebell over your shoulder.
05
Return
Swing it back in the opposite direction to return to the starting position.
06
Switch arms
Perform the required number of reps, then switch arms.
Variants
Beginner
Use a light kettlebell and control the movement.
Middle
Work with moderate weight while keeping a rhythm.
Professional
Increase weight and perform the movement smoothly.
Which muscles are working
Hips, glutes and back
Benefits of the exercise
Strength
Builds hip and glute strength.
Balance
Improves coordination and torso control.
Simply
Improves endurance.
Contraindications
Acute pain in the back, hips or shoulders.
Recent injuries to the spine, hips or shoulders.
Medical prohibition of kettlebell training.
Recommendations
Back
Keep your back straight.
Hips
Push your hips back during the hinge.
Tempo
Move rhythmically without jerking.
