Kettlebell - One Arm Swings
Recommendations: 2-3 Sets, 6-10 Reps, 20-40 Wght
Intermediate Lateral Delts Anterior Delts Posterior Delts Upper Traps Hamstrings Strength Kettlebell Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Stand with your feet about shoulder-width apart. Place a kettlebell between your feet. Bend over with your knees slightly bent. Grasp the kettlebell with your right hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. This is the starting position. Swing the kettlebell to shoulder level, using a hip-thrust movement. As the weight rises, rotate the thumb down as if you were pouring water from a pitcher. Exhale during the upwards swing. Let the kettlebell swing back to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Stand with your feet about shoulder-width apart. Place a kettlebell between your feet. Bend over with your knees slightly bent. Grasp the kettlebell with your left hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. This is the starting position. Swing the kettlebell to shoulder level, using a hip-thrust movement. As the weight rises, rotate the thumb down as if you were pouring water from a pitcher. Exhale during the upwards swing. Let the kettlebell swing back to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The deltoid is a fan-shaped muscle group of 3 heads. The anterior (front) delt raises the arm towards the front and rotates the arm inward. The lateral (side) delt raises the arm to the side. The posterior (rear) delt raises the arm toward the rear and rotates the arm outward.
Step 1
Bend over and hold a kettlebell in your right hand, knees slightly bent, back flat.
Stand with your feet about shoulder-width apart. Place a kettlebell between your feet. Bend over with your knees slightly bent. Grasp the kettlebell with your right hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. This is the starting position.
Step 2
Swing the kettlebell to shoulder height, rotating the hand as if pouring water.
Swing the kettlebell to shoulder level, using a hip-thrust movement. As the weight rises, rotate the thumb down as if you were pouring water from a pitcher. Exhale during the upwards swing.
Step 3
Lower the dumbbells slowly to the starting position.
Let the kettlebell swing back to the starting position. Inhale during this movement. Bend over with your knees slightly bent. Grasp the kettlebell with your right hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. Repeat as required.
Step 4
Bend over and hold a kettlebell in your left hand, knees slightly bent, back flat.
Stand with your feet about shoulder-width apart. Place a kettlebell between your feet. Bend over with your knees slightly bent. Grasp the kettlebell with your left hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. This is the starting position.
Step 5
Swing the kettlebell to shoulder height, rotating the hand as if pouring water.
Swing the kettlebell to shoulder level, using a hip-thrust movement. As the weight rises, rotate the thumb down as if you were pouring water from a pitcher. Exhale during the upwards swing.
Step 6
Lower the dumbbells slowly to the starting position.
Let the kettlebell swing back to the starting position. Inhale during this movement. Bend over with your knees slightly bent. Grasp the kettlebell with your right hand, keeping bent over, head facing forward and back flat. Hold the left arm out to the side for balance. Repeat as required.