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Kettlebell Alternating Single-Arm Swing
Explosive hip hinge with kettlebell swung alternately between hands, targeting glutes, hamstrings, and core for power, endurance, and grip strength; builds full-body coordination and anti-rotational stability.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Forearms, Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Forearms
5/10Flexors
Lats
4/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet wider than shoulders, toes out. Place kettlebell on floor in front. Hinge at hips to grip with one hand, back flat, core braced.
- Hike kettlebell back between legs with hip hinge.
- Explode hips forward to swing kettlebell to chest height.
- At peak, release and catch with opposite hand smoothly.
- Allow kettlebell to descend, hinging hips for next backswing.
- Drive hips forward again with new hand.
- Repeat alternating hands in continuous rhythm.
Coaching Tips
Form Cues
- Drive with hips, not arms.
- Keep shoulders packed.
- Brace core against rotation.
- Catch with hips, not hands.
- Maintain neutral spine.
Breathing
Inhale during backswing and hinge; exhale forcefully during hip extension and swing.
Tempo
1-0-1
Range of Motion
Hinge until torso near parallel; extend hips fully with kettlebell reaching chest or shoulder height without overhead.
Safety
Safety Notes
- Master two-hand swing first.
- Avoid if acute back or shoulder issues.
- Use lighter weight for technique.
- Keep swing below overhead.
- Consult professional for pre-existing conditions.
Spotting
Not required; perform in open space away from others.
Common Mistakes
- Rounding back on hinge.
- Using arms to lift kettlebell.
- Fumbling hand exchange.
- Hyperextending at top.
- Allowing torso rotation.
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Hip instability
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexibility for swing path
Build Up First
- Proficient two-hand kettlebell swing
- Basic single-arm swing technique
Also known as
Alternating One-Arm Kettlebell Swing, Single-Arm Alternating KB Swing, Kettlebell Hand-Switch Swing
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