Single-Arm Kettlebell Swing

Beginner

Owen Jones

17 Sep 2024

One-Arm Swing targets the hamstrings, glutes, erectors, as well as the quads and core, and it also stabilizes the muscles of the shoulder girdle.

Step 1
Stand straight with your feet shoulder-width apart, toes slightly turned out, and knees slightly bent. Hold the kettlebell in one hand directly in front of your hips. Keep the other hand straight, parallel to the floor.
Step 2
Bring your hips back and bend at your waist, keeping the kettlebell close to your body. Push your chest out and keep your core tight and your back straight. Then, push your hips forward and squeeze your buttocks to swing the kettlebell forward and up. Return the movement to its original position.

Single-Arm Kettlebell Swing targets Arms, Glutes, Hamstrings as seen below.

Try not to use your hands to pull the kettlebell up.
Keep your back straight during the exercise to avoid injury.
Do not squat while holding the kettlebell between your legs. Knee flexion should not change during the movement.

Intermediate

Intermediate

Owen Jones

17 Sep 2024