How to Do
How to Do Dumbbell Single Arm Swing to Lateral Step
You can vary this exercise by stepping to the side instead. As you step out to the side, allow the arm that's on the opposite side of the leading leg to swing across the body, and use the momentum to perform the bicep curl. Step back and lower the dumbbell to the side.
Beginning
Beginning Kettlebell Swing Exercise
Between your legs, hold a dumbbell at arm's length. Squat down and swing the dumbbell through your legs before propelling yourself forward and bringing the weight up to your head while straightening your legs. Rep this movement on the other side, then switch sides.
Movement
Kettlebell Swing Exercise Movement
1. Hold a dumbbell in one hand. Start with your feet slightly apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Your arms should be fully extended by your sides with your palms facing inwards.
2. Tighten your abdominals and pull your shoulders back and down. Take a normal step forward, and allow your weighted arm to swing forward. Use some of the forward momentum to simultaneously curl the dumbbell up to your shoulder. Simultaneously rotate your forearm so that at the top of the biceps curl, your palm is facing in toward your shoulder.
3. Step back and lower the dumbbell back to your side. Continue until you've completed all required repetitions before switching sides.
Benefits
Kettlebell Swing Exercise Benefits
You can perform this exercise at home or in the gym. This exercise will strengthen the biceps muscles, which are in the front of the upper arms. Including the lower body movements in the exercise will allow you to work on stability and coordination at the same time. You'll also be working your leg muscles as you step forward and back.
