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Kettlebell Single-Arm Swing
A unilateral ballistic hip hinge with a kettlebell that targets the glutes, hamstrings, and core to develop explosive power, conditioning, and anti-rotational stability.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Obliques, Quads, Lats, 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 MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques
Quads
4/10Rectus Femoris
Lats
4/10Shoulders
3/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, toes slightly out. Place kettlebell 10-12 inches in front of you.
- Hinge at hips to grip kettlebell with one hand, other arm extended for balance.
- Hike kettlebell back between legs with tight core.
- Explosively drive hips forward to swing kettlebell to chest height.
- Let kettlebell float momentarily at top with straight arm.
- Control descent by hinging hips and guiding kettlebell back.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Power from hips
- Pack shoulder down
- Brace core tight
- Resist rotation
- Straight arm pendulum
Breathing
Inhale during the hike pass, exhale forcefully during the hip drive.
Tempo
1-0-1
Range of Motion
Swing kettlebell from between legs to chest height with neutral spine; full hip extension at top.
Safety
Safety Notes
- Master two-handed swing first
- Avoid if acute lower back pain
- Use lighter weight initially
- Maintain neutral spine
- Control kettlebell path
Spotting
No spotter needed; perform in open space with safeties if fatigued.
Common Mistakes
- Squatting instead of hinging
- Rounding back
- Shrugging shoulder
- Over-gripping
- Allowing rotation
When to Avoid
- Acute lower back injury
- Shoulder instability
- Poor hip mobility
Flexibility Needed
- Adequate hip hinge range
- Shoulder flexion to 90 degrees
Build Up First
- Master two-handed kettlebell swing
- Hip hinge proficiency
Also known as
One-Arm Kettlebell Swing, Single-Hand Kettlebell Swing, Unilateral Kettlebell Swing
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