Kettlebell single arm swing

Muscles worked: Glutes, Hamstrings, Back
GlutesHamstringsBack
🔧 Kettlebell ↕ Rotation 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Feet hip-width toes out, kettlebell in front. Squat grip one-handed (chest up/neutral back/arm straight), abs braced/inhale. Hike bell between legs. Explode hips forward to swing chest-high (arm straight/exhale top). Guide fall back between legs (neutral back). Inhale, reverse to forward swing. Switch hands.

Muscles Worked

Gluteus MaximusErector spinaeBiceps femoris
Secondary: Front delt, Abdominals

Tips

No arm lift: Hip momentum only (forceful extension post-hike). Hip hinge > squat: Minimal knee bend, video check. Chest height max (heavier bell if overshooting). No low back arch/hyperextension: Abs braced at top lockout. Arm straight (tricep flex, posterior chain drive). No back rounding: Abs/erectors tight; master hinge first. Breathe: Inhale back-swing, exhale forceful hip drive/top.

Similar exercises

Kettlebell alternating single arm swing Hamstrings, Back, Abs · 🔧 Kettlebell 4/10 Kettlebell swing Glutes, Hamstrings, Back · 🔧 Kettlebell 4/10 Double kettlebell swing Hamstrings, Back, Forearms · 🔧 Kettlebell 4/10 Kettlebell single arm row Back · 🔧 Kettlebell 3/10 Kettlebell american swing Hamstrings, Back, Shoulders · 🔧 Kettlebell 4/10 Kettlebell side step swing Hamstrings, Glutes · 🔧 Kettlebell 4/10 Kettlebell single arm push press Quads, Glutes, Upper arms · 🔧 Kettlebell 4/10 Kettlebell single arm march Abs, Back, Hip flexors · 🔧 Kettlebell 3/10
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