This exercise involves lifting a kettlebell from the ground to the shoulder in one fluid motion using only one arm. It requires proper technique and core stability to prevent injury and maximize results.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves grip strength
- Increases power and explosiveness in the hips and legs
- Targets multiple muscle groups including the shoulders, back, and core
- Improves coordination and balance
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and the kettlebell on the floor in front of you.
- Bend down and grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Stand up quickly, using the momentum to bring the kettlebell up to your shoulder in one fluid motion.
- Pause for a moment at the top, making sure your elbow is tucked in and your wrist is straight.
- Lower the kettlebell back down to the starting position, keeping your back straight and your core engaged.
- Repeat for the desired number of reps, then switch to the other arm.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary
Shoulder
Primary
Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Primary