Kettlebell Side Swing
The one-arm kettlebell swing driven up on a diagonal to overhead on one side instead of straight out in front.
How to do it
Setup
Feet wider than the hips, a kettlebell in one hand between the legs, hinged at the hips, the free arm out to the side.
Steps
- Hike the bell back between the legs, hips back, back flat.
- Drive the hips forward and let the bell swing up on a diagonal to overhead on the same side.
- Let it fall back between the legs and hinge into the next swing.
Common mistakes
Lifting the bell with the arm: the hips throw it; the arm only guides. Squatting instead of hinging: hips back, shins nearly vertical. Letting the bell yank the shoulder at the top: stand tall and keep the arm long and controlled.
Breathing
Sharp exhale on the snap, inhale on the backswing.
