One Arm Kettlebell Swing

A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.

Equipment

Kettlebell

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Front Delts · Lower Back · Obliques

Instructions

01
Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.
02
Hinge at the hips and grip the kettlebell with one hand.
03
Hike the kettlebell back between your legs.
04
Drive your hips forward to swing the kettlebell to chest height.
05
Let gravity bring the kettlebell back between your legs.
06
Complete reps on one side, then switch.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.