Single-Arm Kettlebell Swing
A kettlebell swing performed with one hand, adding an anti-rotation demand to the hip-driven swing. It builds posterior-chain power, grip and trunk control.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Obliques
- Lower Back (Erector Spinae)
- Forearm Flexors
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 8–15 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the kettlebell in front of you, hinge and grip the handle with one hand, the other arm free or out to the side.
Hike the bell back between the legs with a flat back.
Drive the hips forward and stand tall, letting the bell rise to chest height.
Keep the shoulders square and resist twisting toward the bell.
Hinge as the bell descends and repeat, then switch hands.
Breathing: Exhale forcefully at the top of each rep and inhale on the backswing.
Coaching tips
Square shoulders
Pack the shoulder
Hips drive the bell
Common mistakes
Rotating the torso with the bell
Shrugging the working shoulder
Arm lifting the bell
Loose grip on the backswing
Safety notes
Use a lighter bell than your two-hand swing until trunk control is solid.
Keep a firm grip and a clear space around you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.