The one-arm swing builds power and strength in the hamstrings and glutes. The exercise improves cardiovascular endurance.
Stand with your feet shoulder-width apart, your toes slightly pointed outward, and your knees slightly bent. Hold a kettlebell in one hand, just in front of your hips. Hold your other arm straight out, parallel to the floor.
Push your hips back and bend over at your waist, keeping the kettlebell close to your body. Puff out your chest and keep your core tight and back straight. Then, thrust your hips forward and squeeze your glutes to swing the kettlebell forward and upward. Reverse the motion to the starting position.
Avoid using your arms to pull the kettlebell up.
Keep your back flat during the exercise to avoid injury.
Do not squat down as you bring the kettlebell between your legs. The bend in your knees should not change during the movement.