Part XIV · Kettlebell exercises
One-Arm Swing
Unilateral kettlebell swing. Trains the anti-rotation stability that keeps your form intact when fatigue tries to break it down in late miles.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart XIV · Kettlebell exercises
Unilateral kettlebell swing. Trains the anti-rotation stability that keeps your form intact when fatigue tries to break it down in late miles.
Grip firmly without strangling it. Your free arm swings alongside or reaches out for balance.
Push your hips back and snap the bell between your legs, high and tight — the working forearm driven into your inner thigh.
They throw the bell to about chest height. Hooked arm, quiet shoulder.
The loaded side wants to rotate forward. Don't let it — square shoulders are what keep this out of your lower back.
To change hands, let the bell float at the top of the swing, take it with the other hand, and ride it straight into the next backswing.
Let a swing die to waist height, hinge, and set the bell down.