One-Arm Kettlebell Swing
A ballistic hip-hinge exercise for posterior-chain power. A single-hand load adds grip and trunk-control demands while the kettlebell travels to chest height, rather than overhead.
- Body part
- Glutes: all exercises
- Movement
- Hinge: all exercises
- Equipment
- Kettlebell: all exercises
What it trains
- Gluteus Maximus, Primary, 85%
- Biceps Femoris, Secondary, 50%
- Semitendinosus, Secondary, 50%
- Semimembranosus, Secondary, 50%
- Rectus Femoris, Secondary, 50%
- Vastus Medialis, Secondary, 50%
How to perform
Stand with a stable stance and hold the kettlebell in one hand. Keep the other arm clear of its path.
Hinge at the hips with soft knees and guide the kettlebell back between the thighs, keeping the back controlled.
Drive through the feet and extend the hips so the kettlebell floats forward to chest height; keep the working arm long.
Let it return naturally and hinge again for the next repetition. Finish by safely parking the bell; practise the same technique on the other side.
Tips
Generate the swing with hip drive rather than a front raise.
Keep the shoulders and pelvis facing forward instead of rotating toward the load.
The clip shows one working hand; change hands only after safely stopping.
Common mistakes
Lifting the kettlebell mainly with the shoulder.
Turning the hinge into a deep squat or leaning back at the top.
Letting the load twist the trunk or forcing it overhead.
Related exercises
Variations · 1
Kettlebell Swing
The same hip-driven swing with a one-hand grip instead of a two-hand grip.
Ratings & reviews
Questions & answers
Loading…