Demo & instructions
Single-Arm Kettlebell Swing
Also known as: One-Arm Kettlebell Swing, One-Hand KB Swing
Instructions
The kettlebell swing done with one hand on the handle. Your hips still do the work, while your grip and trunk work harder to keep your shoulders square against the pull.
- Movement
- Hinge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 8–20 reps
Setup
- 1Stand with feet a little wider than your hips and the kettlebell on the floor about a foot in front of you.
- 2Hinge at the hips and grip the middle of the handle with one hand.
- 3Hold your free arm out to the side and pull both shoulders down and back.
Execution
- 1Hike the bell back between your legs with your forearm brushing your inner thigh.
- 2Snap your hips forward and stand tall, letting the bell float up to about chest height.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
