Mix and match to create your own workout.
“Use the same exact form and setup as regular swings. The only difference is you only have one hand on the kettlebell and switch hands at the top,” Sims explains. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. You’ll probably need to use a lighter weight than with a regular swing, since you’re only using one arm.
Make a triangle with the kettlebell and your feet, with your feet at the bottom of the triangle and the kettlebell about a foot in front of you at the top of the triangle. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with one hand. Tilt the bell on its side, handle toward your body.
Hike the bell high up in your groin area and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. Once the bell reaches about chest height , grab onto the kettlebell with your other hand. Hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do. You should not feel like you're using your arm to lift anything. Let your eyes, head, and neck follow so that you don’t strain your neck.
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