One-Arm Kettlebell Swing
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The One-Arm Kettlebell Swing is a unilateral strength exercise that involves hinging at the hips to explosively swing a kettlebell with one hand from between the legs up to chest height, emphasizing power generation over the bilateral version. It primarily targets the glutes and back muscles, including the posterior chain like hamstrings and erectors, while enhancing core stability and grip strength. Ideal for athletes or trainees seeking to correct imbalances, build explosive hip drive, and improve conditioning, it requires only a single kettlebell.
How to Perform One-Arm Kettlebell Swing
- 1Stand with feet shoulder-width apart, kettlebell on the floor between your feet, handle angled toward the working side (e.g., right hand for right-side swing).
- 2Hinge at hips to grip kettlebell with right hand, palm facing in; left hand on hip or behind back; knees slightly bent, back flat, eyes forward.
- 3Swing starts: Drive hips back, let kettlebell swing between legs, keeping arms relaxed and close to body; inhale deeply.
- 4Explosively extend hips forward and squeeze glutes to propel kettlebell upward to chest height, arm straight; exhale forcefully as you thrust.
- 5Let momentum swing kettlebell back down between legs as you hinge hips again, absorbing with slight knee bend; inhale as it descends.
- 6Repeat for desired reps (8-12 per side), then switch sides.
- 7Key form tips: Power from hips/glutes, not arms—keep shoulders packed and core braced; avoid squatting or rounding back; swing to chest height only, not overhead; common mistake: using arm pull instead of hip snap.
