Kettlebell Single-Arm Swing

Place one kettlebell on the floor about a foot in front of you. Stand with your feet slightly wider than shoulder-width apart.

Hinge at your hips with a flat back and soft knees. Grip the handle with one hand in an overhand grip, thumb wrapped around.

Brace your core and keep your shoulders square to the front. Hike the bell back high between your thighs.

Drive your hips forward hard and stand tall. Squeeze your glutes so the bell floats forward and up to about chest height on a straight arm.

Let your free arm move naturally beside your body. Resist the bell pulling your shoulders and hips toward the working side.

As the bell starts to fall, let it drop. Hinge at your hips at the last moment so it passes high between your thighs into the next repetition.

Do your repetitions on one side, park the bell on the floor in front of you, and repeat with the other hand.

The power comes from the hip snap, not the arm, so keep your back flat through every hike.

End the set if your lower back rounds or the bell starts pulling your torso into a twist.