Alternating Single Arm Kettlebell Swing- :30
Single Arm Kettlebell Swing with Row- 5x each side
Alternating Single Arm Kettlebell Swing- Begin with the bell set up on the ground about a foot in front of you. Hinge back through your hips and gip the bell with one hand. Hike the bell, pulling it towards you. It should swing back between your pelvis and knees. Now snap your hips forward, by squeezing your glutes. Launch the kettlebell forward. Your arm should only act as a lever. All the power is coming from your hips. Switch your grip at the high point of your swing. The bell should feel weightless at this moment. Rotate your arm slightly so that you lead the bell back down “thumb side” first. (This will protect your elbow joint). Continue like this for 30 seconds. Keep your back flat, chest proud and your core engaged throughout the movement.
Single Arm Kettlebell Swing with Row- Once you nail your single arm swing, spice it up with a wide row. Execute the swing as instructed above. At the top or float of your swing, bend your elbow and pull the bell back for a single wide row. Resist any tendency to rotate through your trunk or shoulders. Immediately lead the bell back down behind you to repeat the movement. Perform a handful of reps on one arm and then switch to your other.