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Single-Arm Swing Kettlebell Exercise

The Total-Body Kettlebell Move You Need to Try

Wondering why you should strength train with kettlebells when you already use dumbbells? For the insane calorie burn! A study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. And more research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper-body muscles, so it's a win-win. After working on your basic kettlebell swing, try the alternating single-arm swing to challenge your body even more. This variation of the swing targets your core and glutes but also works your hamstrings, calves, lower back, and shoulders.

  • Stand with your feet slightly wider than hips-width distance apart.
  • Place a light- to medium-weight kettlebell in your left hand, come into a half squat, and swing the kettlebell in between your legs. Be sure to keep the back flat, engaging the abs, with your weight back in the heels. Stabilize your shoulders by sliding your shoulder blades down your back and toward your spine.
  • Thrust your hips forward, squeezing your glutes to swing the kettlebell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.
  • Quickly swing the kettlebell forward, coming to a stand. Remember, the movement comes from your pelvis, not your arms.
  • This counts as one rep. Complete three sets of 15 to 20 reps, alternately flowing between sides without any rest.

Can't get enough? Here are more kettlebell exercises to add to your routine.

Image Source: POPSUGAR Studios
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