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Kettlebell Hand-to-Hand Swing

AdvancedStrengthTier T4

Hold a kettlebell in one hand and hinge your hips back to start a single-arm swing. Drive your hips through to swing the bell forward and up. At the top, switch it to the other hand and continue.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the feet planted and the kettlebell gripped in one hand.
  • Hinge the hips back to load the swing.
  1. He stands hinged: feet planted shoulder-width, the kettlebell gripped in his right hand swinging back between his thighs, left arm free, torso hinged forward, shoulders square.

    Step 1 of 5

    Grip the kettlebell in one hand and hinge the hips back to start the single-arm swing.

  2. He drives through the hips: body extending upright, the kettlebell arcing forward and up on his straight right arm toward apex, left arm free at his side, shoulders still square.

    Step 2 of 5

    Drive the hips through to swing the kettlebell forward and up on the single arm.

  3. He is at the apex switch: the bell floating weightless at chest height, his right hand releasing and his left hand arriving on the handle, shoulders square, core braced.

    Step 3 of 5

    At the weightless apex float, switch the kettlebell to the opposite hand.

  4. He continues on the left hand: the kettlebell swinging back down between his thighs on the left arm as the hips hinge to reload, the right arm free, shoulders square, rhythm unbroken.

    Step 4 of 5

    Continue the swing with the kettlebell now in the other hand.

  5. He stands hinged: feet planted shoulder-width, the kettlebell gripped in his right hand swinging back between his thighs, left arm free, torso hinged forward, shoulders square.

    Step 5 of 5

    Grip the kettlebell in one hand and hinge the hips back to start the single-arm swing.

Safety Information

Keep the shoulders square and brace the core during the hand switch, and avoid a twist or reach after the bell. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the switch on the float - if the timing is missed, reset rather than chasing the bell. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.