One-Arm Kettlebell Swings

Also called one arm kettlebell swing, single arm kb swing and one hand swing.

Works

Hamstrings, plus calves, glutes, lower back and shoulders

Equipment

Kettlebell

Level

Intermediate

Type

Compound, one side at a time

How to do it

Cues

• Hike the bell high between the legs.
• Snap the hips, squeeze the glutes.
• Let the bell float to chest height.
• Keep the shoulders square.

Common mistakes

• Squatting the swing.
• Lifting with the arm.
• Torso rotating toward the bell.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Harder

Easier