One-Arm Kettlebell Swings progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Vertical Swing · Beginner · reps
   Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
2. One-Arm Kettlebell Swings · Intermediate · reps
   Stand with your feet a little wider than shoulder-width, a kettlebell on the floor just in front of you.
3. One-Arm Kettlebell Snatch · Advanced · reps
   Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.