Single Arm Swing

Stand with the feet shoulder-width apart and the knees slightly bent, and hold a kettlebell with the right hand in a palms-down grip, and squeeze the handle to maintain a firm grip. Keep the back straight and sink back slightly into the hips to pull the kettlebell back between the legs under the hips. Quickly push the hips forward and pull the knees back to swing the kettlebell up in front of the body (Tip: the strength to move the weight should come from the legs and hips, NOT the shoulders.) Allow the kettlebell to come up to chest height before pulling it back down between the legs to prepare for the next repetition. Allow the left arm to swing back while sinking into the hips, and then swing it forward by snapping the hips forward.