Alternating Single-arm Weighted Swings

โœ… The Set-up
- Stand with feet shoulder-width in squat stance.
- Hold one object in arm between the legs at level of hips, palm facing body or towards the free hand.

๐Ÿƒโ€โ™‚๏ธ The Action
- Lean over at hips with butt back/flat back/knees soft.
- Squeeze butt and catapult object forward and up, making a semi circle trajectory, stopping at the level of the chest.
- There's a second where the weight is weightless, let go and catch the weight with the other hand.
- Lower down with control, catch KB at the hips again.
- Perform continuously like a metronome.

โœ… The Finish
- Standing with a single weight in one hand held at chest level in front of your body, arm straight.

๐Ÿงข Coaching Tips!
Squeeze your butt and brace your abs at the top to keep your back safe!


Alternating Single-arm Weighted Swings

All the hips!

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Alternating Single-arm Weighted Swings

Similar Movements

These related movements are often used in a workout's personalization options.

Single-Arm Swings
Single-Arm Swings

It's All in the Hips

As Seen In

2023-01-07 Single and Ready to Mingle by Coach Janet
Single and Ready to Mingle
January 7, 2023

Today's Focus: Balance is Key โš–๏ธ