One Arm Kettlebell Swing
Stand with feet slightly wider than hip-width, kettlebell on the floor slightly in front of you. Hinge at your hips, keeping your back straight and chest proud, and grip the kettlebell handle with one hand.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus maximus
- Hamstrings
- Erector spinae
Secondary muscles
- Rectus abdominis
- Obliques
- Latissimus dorsi
- Deltoids
- Quadriceps
Target muscles
- glutes
- hips
- back
- abs
- legs
- shoulder
How to perform
- 1
Stand with feet slightly wider than hip-width, kettlebell on the floor slightly in front of you.
- 2
Hinge at your hips, keeping your back straight and chest proud, and grip the kettlebell handle with one hand.
- 3
Hike the kettlebell back between your legs, loading your glutes and hamstrings, ensuring your wrist stays close to your groin.
- 4
Explosively drive your hips forward, squeezing your glutes, to propel the kettlebell up to chest height. Keep your arm relaxed and straight.
- 5
Allow the kettlebell to fall naturally, hinging at the hips as it descends back between your legs.
- 6
Maintain a braced core throughout the entire movement. Complete all repetitions on one side before switching hands.
Safety & form
Train smart. Read these notes before adding heavy load.
