Grasp kettle-bell with right hand and hold it at the side. Place ball of right foot on block of wood. Rise slowly on the toes keeping the left foot clear off the floor. Stay on toes for count of five, lower slowly, rising again just as heel touches the floor. Keep your balance by leaning lightly with left hand on chair. Change bell to left hand and repeat with left foot.

Breathe in rising, exhale lowering.

  • Siegmund Kein, Super Physique. Body-Building Bar-Bell Course, London 1943.

One-Arm Dumbbell Swing Tutorial - Free Video & .pdf Manual