One-Arm Kettlebell Swings
A single arm kettlebell swing that trains the hips and hamstrings with an explosive hinge, while one arm does all the swinging work. It suits lifters already comfortable with a two arm swing.
- Primary musclesHamstrings
- Secondary musclesCalves, Glutes, Back, Shoulders
- EquipmentKettlebell
- LevelIntermediate · compound
How to do the one-arm kettlebell swings
- Stand with feet shoulder width apart and the kettlebell on the floor slightly in front of you.
- Hinge at your hips to grip the kettlebell handle with one hand, keeping your back flat.
- Hike the kettlebell back between your legs, then drive your hips forward to swing it up to chest height.
- Keep the arm relaxed and let the power come from your hips rather than your shoulder.
- Let the kettlebell swing back down between your legs as you hinge again for the next rep.
- Complete your reps on one side, then switch hands and repeat for the same number of reps.
Common mistakes
- Squatting the movement instead of hinging at the hips; the knees should bend only slightly.
- Using the shoulder to muscle the kettlebell up; let the hip drive do the work instead.
- Rounding the lower back during the hinge; keep your spine long and your chest up.
- Letting the kettlebell swing too high above chest height, which can strain the lower back; aim for chest level.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps per side, 90 seconds rest |
| Muscle | 3 sets of 12 to 15 reps per side, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Master the two arm kettlebell swing first, since the single arm version adds a rotational challenge to control.
- Start with a lighter kettlebell than you would use for two arm swings until your grip and core adjust.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm kettlebell swing good for beginners?
It suits lifters who already know the hip hinge pattern from a two arm swing, since the single arm version adds extra demand on grip and core control.
What muscles does the one arm kettlebell swing work?
It mainly targets the hamstrings, with the calves, glutes, back and shoulders all helping to drive and control the swing.
