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Also known as: Single-arm kettlebell swing, Single kettlebell swing.

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Technique

  1. Begin by standing with your feet slightly wider than shoulder-width apart, holding a kettlebell with one hands in front of you.
  2. Hinge at the hips, keeping your back straight, and swing the kettlebell back between your legs.
  3. Drive through your hips and legs explosively, swinging the kettlebell up to chest level by thrusting your hips forward.
  4. Control the swing as it descends between your legs and repeat the motion.

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Form tips

  • Maintain a neutral spine and engage your core throughout the movement.
Logging: Weight used on one side. Repetitions done on one side.
Risks
  • Start with a lighter kettlebell to learn the movement and prevent strain.
  • Maintain a strong grip on the kettlebell to prevent accidents or slips.

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Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Back
  • Forearms
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Flexor digitorum superficialis
  • Flexor digitorum profondus
  • Flexor pollicis longus

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
Joint movements
Trunkextension
Hipextension
HandFinger flexion
trains stretches

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Progressions

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Two-hand kettlebell swing

Novice
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Alternate arm swing

Novice
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Dumbbell deck squat

Novice
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Kettlebell deck squat

Novice
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Extended deck squat

Novice
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Side monkey hop

Beginner
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Plank jack

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.