Exercise of the Week - Kettlebell Single Arm Swing Curl

The kettlebell is probably one of my favorites pieces of equipment. There's something about 'breaking the rules' and being allow the swing a weight (usually a big no-no in traditional strength training) that makes a person feel powerful and strong in a whole different way.

Kettlebell training isn't easy but, once you get the basics down (hopefully from an expert instructor), there are a variety of exercises you can do that can make your workout more intense and more fun (depending on your definition of fun, of course).

The single arm curl is one of my favorite kettlebell exercises because it's a dynamic way to work the biceps while involving the lower body as well. I don't know about you, but I get tired of doing the same old biceps exercises (lift, lower, rinse, repeat). This move challenges your biceps as well as your forearms and wrists, as you work to keep the kettlebell upright and stable. The squat and swing adds a bit of a cardio element to the move, making it a great overall exercise.

If you don't have a kettlebell or you don't feel comfortable with that type of training, you can try this move with a regular dumbbell, although it won't have quite the same effect.

Do it right: - Hold a medium kettlebell in the right hand by your side. Step to the right and lower into a squat, swinging the weight between the knees. Step the feet back together as you thrust the hips up, swinging the weight up into a biceps curl. At the end of the movement, the bottom of the kettlebell should be pointing straight up with the wrist strong and straight. Repeat for 8-12 reps before switching sides, completing 1-3 sets.