One-Arm Kettlebell Swing

The Kettlebell Swing is a fundamental kettlebell exercise and a great place to start for anyone new to kettlebell training.

Primary Muscle Hamstrings
Secondary Muscle(s) Shoulders, Calves
Difficulty Beginner
Also known as Single Kettlebell Swing
Equipment Kettlebell

How to do One-Arm Kettlebell Swings

  1. Begin the one-arm swing with your feet shoulder width apart and kettlebell between them.
  2. Keep your back straight, bend at the knees, squat down and grip the handle of the kettlebell. 
  3. Look straight ahead and lift the kettlebell using your hips and thighs. Swing the kettlebell back through your legs to gain momentum for the exercise. 
  4. Immediately, reverse the direction and forcefully drive the kettlebell swing forward. 
  5. Allow the kettlebell to swing back down and between your legs and repeat for the desired number of repetitions. 
  6. Complete the set and switch arms holding the kettlebell.

Note:

  • This is primarily a hamstring exercise so you must ensure the power is generated from the hamstrings and not being used as a front raise. 

One-Arm Kettlebell Swing Guide

The Kettlebell Swing is a great place to start when first introduced to kettlebell training. It embodies everything that is great about the kettlebell - speed, power, strength, and endurance, and the body is really tested by this exercise. 

Performing the Kettlebell Swing will show you just why kettlebell training is the perfect blend of cardio and strength training as it is an incredibly taxing exercise which leaves your muscles fatigued and your body catching its breath. 

Mastering the swing is essential and will develop the fundamental skills required for kettlebell training that will lead you into more difficult lifts. 

There are few exercises that challenge as many muscles as the kettlebell swing or develop the body in so many variations that it will benefit you in any of your other physical pursuits. 

Kettlebell Swing Variations:

If you are ready to move on from this exercise try the Double Kettlebell Swing which is the same exercise but simultaneously using two kettlebells instead of one, one in each hand. 

Alternatively you could try the more complex One-Arm Kettlebell Snatch.

Disclaimer

Always consult your GP before undertaking any form of weight loss, fitness or exercise.