One Arm Kettlebell Swing

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower Back, ShouldersAbdominals
Equipment Kettlebell
Emphasis Compound
Type Pull

One Arm Kettlebell Swing Instructions

  • Set a KB between your feet.
  • Maintain a slight knee bend with your core braced and shoulders pinned back. 
    • Neutral spine with your ribs stacked on-top of your pelvis.
  • Brace your core and hinge at the hips to grip the kettlebell with one hand and lift a foot off the floor.
    • Your non-working arm is at your side.
  • Begin by swinging the kettlebell back subtly between your legs.
  • Reverse the motion rapidly, by extending the hips and contracting the glutes.
  • The momentum of the KB should carry it in front of you to shoulder height. 
    • Your arm is passive, it is not controlling the movement. 
    • However, still keep the shoulder of the working arm braced. 
  • Allow the kettlebell to travel back between your legs by hinging at your hips.


  • This movement is athletic and rhythmic in nature so you should not feel stiff. However, maintain a braced core, slight knee bend, and neutral spine.
  • Use your glutes to initiate the movement, not your arms. The arms are levers between your body and the KB.
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