10 reps each side
Transcription from the Audio
Next, on to the classic, single-handed kettlebell swing, one of the foundational exercises, one of the most important kettlebell exercises of all. It really raises the heart rate, work into the legs, the hips, the back, practically every muscle in the body. It’s quite dynamic, so good for the cardiovascular system as well.
So as with all of these hip hinge exercises like the swing, the snatch, the high pull, we need to get these hips moving. The movement comes from the hips. Let me show you sideways on. The movement comes from the hips, not from the back. So make sure the lower back stays nice and still. Use the core muscles to stabilize that and use the hips. Put your weight on your heels to get to produce the power for the movement.
So for the single-handed swing, kettlebell between the legs. Feet slightly wide and shoulder-width apart. Hold the kettlebell just a little bit further in front of you. It’s a little bit easier to start with. Back’s nice and flat. I’m looking down at 45 degrees. Keep the arm straight. Hike the kettlebell back. Wrist comes to the inner thigh. Snap the hips forward. Kettlebell comes up. We don’t use the shoulder at all. Shoulders reasonably relaxed and pulled back and into its socket. Come up to parallel with the floor or inline with the chest. From here, we drop down. Head follows it down. Absorb the weight and then we drive through with the hips again.
Let me give you a few demos. Pull back. Snap the hips. Bell goes up to chest height. And then let’s just get the head working. The head follows it down. That’s the single-handed swing. You’re going to perform 10 repetitions on each side. Make sure you get those hips working. Don’t use the lower back. You’ll be fine. Brilliant exercise. And it’s a great one to really start getting this challenge moving.