One-Arm Kettlebell Swing
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
intermediate |
Equipment
|
Kettlebells |
Smart Voice
AIi Instructions
- 1. Setup: Place the kettlebell on the floor in front of you. Stand with your feet slightly wider than shoulder-width apart, grip the handle with one hand, and keep your other hand free. Hinge at the hips with a soft bend in the knees and brace your core.
- 2. Execution: Drive powerfully through your hips and knees, using the explosive power of your glutes and hamstrings to propel the kettlebell forward and up to chest level. Avoid pulling the weight up with your arm.
- 3. Return: Allow the kettlebell to descend, hinging your hips back only as the forearm connects with your upper thigh. Control the arc of the bell and prevent your lower back from rounding.
- 4. Breathing and Safety: Exhale sharply as you drive the hips forward, and inhale as the kettlebell swings back down. Maintain a neutral spine and engaged core throughout the entire set.
Physiological Impact
Caloric Benchmarking
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