Kettlebell One Arm Swing

Kettlebell One Arm Swing


This exercise involves swinging a kettlebell with one arm, using a hip hinge movement to generate power and momentum. It primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders.

Equipment Required

Kettlebell One Arm Swing Instructions

  1. Stand with your feet shoulder-width apart and place the kettlebell on the ground in front of you.
  2. With your knees slightly bent, hinge at the hips and grab the kettlebell with one hand.
  3. Engage your core and swing the kettlebell back between your legs.
  4. Drive your hips forward and swing the kettlebell up to shoulder height, keeping your arm straight.
  5. Allow the kettlebell to swing back down between your legs and repeat for desired number of reps.
  6. Switch hands and repeat the exercise with the other arm.

Kettlebell One Arm Swing Form & Visual

Kettlebell One Arm Swing

Kettlebell One Arm Swing Benefits

  • Full body workout: The kettlebell one arm swing engages multiple muscle groups including the legs, glutes, core, back, and shoulders.
  • Cardiovascular endurance: This exercise is a great way to get your heart rate up and improve your cardiovascular health.
  • Improved grip strength: Holding onto the kettlebell during the swing requires a strong grip, which can improve overall grip strength.
  • Increased power and explosiveness: The explosive movement of the swing can help improve power and explosiveness in other exercises and activities.
  • Low impact: Unlike high-impact exercises like running, the kettlebell one arm swing is low impact and puts less stress on the joints.
  • Versatile: The kettlebell one arm swing can be modified to suit different fitness levels and goals, making it a versatile exercise for anyone.

Kettlebell One Arm Swing Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Core
  • Shoulders
  • Back
  • Forearms

Kettlebell One Arm Swing Variations & Alternatives