Single-Arm Kettlebell Swing

Body region

• Glutes
• Legs
• Back
• Core

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Deltoid
• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Stand with feet a little wider than hip-width and a kettlebell in front of you.
2. Hinge, grip the handle with one hand and hike the bell back between your legs.
3. Snap the hips forward and let the bell float up to chest height.
4. Keep your free arm out for balance and the torso square.
5. Let the bell drop back and repeat, then switch hands.

Cues

• Resist the bell's pull to rotate the torso.
• Keep the free hand and shoulders level.
• Squeeze the glutes at the top.

Common mistakes

• Twisting the torso toward the swinging side.
• Letting the shoulder get yanked forward.
• Rounding the back on the backswing.

Alternatives

• Kettlebell Swing
• Alternating Kettlebell Swing