Procaryote
Knee · Motor control

Single-leg proprioception with kettlebell transfer from one hand to the other

Single-leg proprioception with kettlebell, transfer from one hand to the other, 3 sets, 30 seconds per leg

Illustration of the Single-leg proprioception with kettlebell transfer from one hand to the other exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand on one leg while holding a kettlebell in one hand. Slowly transfer the kettlebell from one hand to the other in front of you, maintaining balance on the supporting leg.

Tips: Keep your gaze fixed ahead to better stabilize your balance. Slightly contract the muscles around the knee for better control. Perform the movement slowly and in a controlled manner.

Progression: Increase the duration to 45 seconds per leg or use a heavier kettlebell as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
kettlebell
Starting position
Standing on one leg, kettlebell held in one hand
Clinical goal
Improve motor control and knee stability
Also known as
balance on one leg with kettlebell, unilateral kettlebell transfer, knee proprioception exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.