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Kettlebell Alternating Single-Arm Swing
A dynamic, ballistic kettlebell swing variation that targets the glutes and hamstrings. This exercise builds explosive power and conditioning while demanding increased grip strength and coordination during the alternating hand switch.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
9/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-120 seconds • Shorter rest for conditioning work, longer for pure power focus.
How to Perform
Stand over the kettlebell with feet shoulder-width apart. Hinge at the hips and grip the bell with one hand, maintaining a neutral spine and slight knee bend.
- Hike the kettlebell back aggressively between your legs, loading the hips.
- Explosively drive the hips forward, standing tall to project the bell upward to chest height.
- At the peak of the swing, quickly switch the kettlebell to the opposite hand.
- Guide the bell down, hinging at the hips as it returns to the hike position.
- Immediately repeat the explosive swing using the new hand.
Coaching Tips
Form Cues
- Snap the hips hard.
- Stay tight in the core.
- Switch hands quickly.
- Stand up straight.
- Arms are just hooks.
Breathing
Inhale on the downswing (hike) and forcefully exhale as you snap the hips forward (concentric). Brace the core throughout.
Tempo
1-0-1
Range of Motion
The kettlebell travels from below the glutes (hike position) to chest or shoulder height. Finish standing fully erect at the top of the swing.
Safety
Safety Notes
- Requires excellent spinal stability and hip hinge competency.
- Use a moderate weight until the alternating grip is mastered.
- Ensure clear space for the ballistic movement.
Spotting
Not recommended; use lighter weight to master the technique.
Common Mistakes
- Squatting the swing instead of hinging.
- Rounding the back during the hike.
- Pulling the bell up with the shoulder.
- Switching hands too low.
When to Avoid
- Acute lower back pain or disc injury.
- Shoulder instability or rotator cuff issues.
Flexibility Needed
- Good hip hinge competency.
Build Up First
- Proficiency with the standard two-hand kettlebell swing.
Also known as
Alternating Kettlebell Swing, Kettlebell Swing Hand Switch, Single Arm Alternating Swing
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