One Arm Kettlebell Swing

A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.

How to do it

1. Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.
2. Hinge at the hips and grip the kettlebell with one hand.
3. Hike the kettlebell back between your legs.
4. Drive your hips forward to swing the kettlebell to chest height.
5. Let gravity bring the kettlebell back between your legs.
6. Complete reps on one side, then switch.

Tips

• Keep your shoulders square as the offset load tries to rotate you.
• Power the movement with your hips, not by lifting with your arm.
• Hinge with a flat back rather than squatting the swing.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Front deltoid, Erector spinae, Obliques