One-Arm Kettlebell Swings

Technique

How to perform One-Arm Kettlebell Swings

1. Stand with your feet about shoulder-width apart and place one kettlebell between them.
2. Hinge at the hips with a slight knee bend, grasp the handle with one hand and establish a steady trunk position.
3. Guide the bell back between the legs, then drive the hips forward to accelerate it upward while keeping the working elbow extended.
4. Let the bell float to approximately shoulder height as you stand tall, without leaning back or lifting it through a separate arm raise.
5. Keep the shoulders broadly square and let the free arm balance the movement without twisting the torso.
6. As the bell descends toward the body, hinge again and guide it back between the legs for the next swing.
7. Finish the set by controlling the final backswing and putting the bell down before changing hands.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.