One-Arm Kettlebell Swing

VARIATIONS

One-Arm Kettlebell Swing

Single hand swings kettlebell while resisting rotation

This unilateral hinge movement builds explosive hip power and posterior chain strength while challenging core stability to resist rotation.

HOW TO DO IT

Stand with feet shoulder-width apart and place the kettlebell on the floor between them.
Hinge at the hips to grip the handle with one hand while keeping the back flat.
Hike the kettlebell back between your legs to generate momentum from the hips.
Thrust your hips forward violently to drive the weight up to shoulder height.
Let the kettlebell fall back naturally and immediately hinge again for the next rep.
Complete all repetitions on one side before switching to the other arm.

COMMON MISTAKES

Squatting the weight up instead of hinging at the hips.
Using the shoulder to lift the kettlebell rather than hip drive.
Allowing the lower back to round during the downward phase.
Leaning sideways or rotating the torso as the weight swings.

TIPS

Think of your arm as a rope connecting your hips to the weight.
Brace your abs hard to prevent your torso from twisting toward the load.
Drive through the mid-foot to maximize ground reaction force.
Keep the shoulder packed down and away from your ear at the top.

SAFETY

Maintain a neutral spine throughout to avoid shearing forces on the lumbar vertebrae.
Ensure the wrist remains straight to prevent strain on the joint during the swing.

DETAILS

Muscles: Hamstrings
Equipment: Kettlebell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Swing
Arms: One
Legs: Both
Arms straight or bent: Straight arms
Hand orientation: Pronated (palms down / away)
Body position: Standing
Stance: Shoulder-width