Single-Arm Kettlebell Swing

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand with feet shoulder-width apart, place the kettlebell a foot in front of you, and grip it with one hand.
• Hinge at the hips, pull the shoulder blade down and back, and tilt the kettlebell toward you.
• Hike the kettlebell back between the legs, then snap the hips forward aggressively to swing it to chest height.
• Allow the kettlebell to fall back down naturally, catching the weight in the hips, and repeat for the target repetitions.

Common mistakes

• Squatting to lift the kettlebell instead of hinging at the hips and driving with the glutes.
• Using the shoulder and arm muscles to pull the kettlebell up rather than relying on hip extension.
• Allowing the shoulder of the working arm to rotate forward and pull the spine out of alignment.

Frequently asked questions

What should I do with my non-working arm during the swing?

Swing your non-working arm back and forward in sync with the working arm to maintain balance and prevent torso rotation.

How high should the kettlebell travel?

The kettlebell should reach approximately chest or shoulder height, driven entirely by the momentum of your hip snap.

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