Kettlebell One Arm Swing

A unilateral version of the swing that increases the demand on the obliques and shoulder stability to prevent torso rotation.

Exercise Details

Level: Intermediate
Body Area: lower
Type: isolation
Movement: Unilateral

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Hamstrings

Secondary

Back

Setup

Stand over the kettlebell. Hinge and grip the handle with one hand. Keep the other arm free for balance.

Instructions

1. Hike the bell back between the legs.
2. Snap hips forward explosively.
3. Swing the bell to shoulder height.
4. Keep your shoulders square and avoid rotating.
5. Control the descent.

Common Mistakes

1. Rotating the torso.
2. Lifting with the arm.
3. Lack of hip snap.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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