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Exercise guide
One Arm Kettlebell Swing
A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · anterior deltoid · erector spinae · obliques
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.
- Hinge at the hips and grip the kettlebell with one hand.
- Hike the kettlebell back between your legs.
- Drive your hips forward to swing the kettlebell to chest height.
- Let gravity bring the kettlebell back between your legs.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your shoulders square as the offset load tries to rotate you.
- Power the movement with your hips, not by lifting with your arm.
- Hinge with a flat back rather than squatting the swing.