Exercise

One-Arm Kettlebell Swings

Also known as: one arm kettlebell swing, single arm kb swing, one arm swing, single arm kettlebell swing

One-Arm Kettlebell Swings is a compound exercise for the hamstrings and glutes. Main target: biceps femoris and gluteus maximus. Also works: semitendinosus & semimembranosus, lower back, abdominals, anterior deltoid and traps. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris Gluteus maximus

Secondary

Semitendinosus & semimembranosus Lower back Abdominals Anterior deltoid Traps

How to do it

Stand with your feet slightly wider than shoulder width and place a kettlebell on the floor between your feet. Hinge at the hips, keep the back flat, and grip the kettlebell handle with one hand. The free arm extends to the side for balance. This is your starting position.
Drive the kettlebell back between your legs, then explosively extend the hips and knees to swing it up to about shoulder height. Keep the working arm relaxed — power comes from the hips, not the shoulder.
Let the kettlebell fall back along the same path, hinging at the hips to absorb the load, and immediately drive into the next rep. Switch hands once you have completed the prescribed reps.