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Kettlebell Single-Arm Swing
A ballistic single-arm kettlebell exercise that uses explosive hip extension to swing the weight up, targeting the glutes, hamstrings, and core for power and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Shoulders, Forearms
Popularity Score
8
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
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-90 seconds • Rest duration is shorter for cardiovascular conditioning goals.
How to Perform
Stand with feet slightly wider than hip-width with the kettlebell between the feet. Hinge at the hips, keep a flat back, and grip the handle with one hand. Maintain core tension before initiating the swing.
- Hike the kettlebell sharply back between the legs, loading the hips and hamstrings.
- Explosively snap the hips forward into full extension, driving the kettlebell up.
- Allow the bell to swing naturally to chest or shoulder height; the arm acts only as a guide.
- Control the kettlebell's descent back toward the hips, returning immediately into the hinge.
- Maintain a neutral spine throughout the entire ballistic motion.
- Complete all prescribed repetitions on one side before switching hands and repeating.
Coaching Tips
Form Cues
- Snap the hips hard.
- Stand tall and rigid.
- Glutes tight at top.
- Use hip power, not arms.
- Hike the bell high.
Breathing
Inhale deeply as the kettlebell descends (eccentric phase); forcefully exhale as you explosively snap the hips to stand.
Tempo
X-0-X
Range of Motion
The kettlebell should travel from below the hips (between the legs) to approximately shoulder height, achieving full hip and knee extension at the peak.
Safety
Safety Notes
- Only perform if you have competent hip hinge mechanics.
- Stop immediately if you feel sharp pain in the lower back.
- Ensure the grip is secure, as this is a ballistic movement.
- Keep the handle tight to the body during the hike to protect the groin.
Spotting
Not recommended; focus on technical mastery and use a lighter weight if form breaks down.
Common Mistakes
- Squatting the movement instead of hinging the hips.
- Rounding the lower back during the hike phase.
- Using the shoulder/arm to lift the bell too high.
- Allowing the torso to tilt sideways due to unilateral load.
When to Avoid
- Acute wrist or shoulder instability
- Recent lower back injury or pain
Flexibility Needed
- Competent hip hinge pattern
- Adequate shoulder stability
Build Up First
- Mastery of the bilateral (two-hand) kettlebell swing
Also known as
Kettlebell One-Arm Swing, One-arm Kettlebell Swing, Single-Arm Kettlebell Swing, One Arm Kettlebell Swing
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