Single-arm kettlebell swing
- Intermediate
- Kettlebell
- Unilateral
Explosive hips, square shoulders
Muscles worked
- Primary:
- Glutes
- Secondary:
- Core, Hamstrings
How to do it
- With the bell on the floor in front, grab it one-handed and hike it between your legs.
- Snap your hips forward hard so the bell floats up to chest height.
- Let it fall and repeat; switch hands at the end of the set.
Common mistakes
- Lifting the bell with the arm instead of the hips.
- Letting the torso rotate toward the bell side.
Tips
- The free arm mirrors the movement and helps you resist rotation.
- One-handed demands far more from the core than the two-handed swing.