Strength

Kettlebell Single Arm Swing

The Kettlebell Single Arm Swing improves legs, glutes, core, arms, and shoulders. This dynamic exercise boosts strength, power, athletic performance, endurance, stability, coordination, and balance.

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Kettlebell Single Arm Swing instructions

Step-by-step instructions

Stand tall with your feet hip-width apart, holding the kettlebell in one hand.

Slightly bend your knees and push your hips back, lowering your body until the kettlebell is at knee height.

Quickly straighten your body and swing the kettlebell upward until it reaches shoulder height.

Let gravity pull the kettlebell back down, hinging at your hips to again lower the kettlebell to knee height.

Repeat the motion for the programmed number of reps, then switch hands and repeat.

Stand tall with your feet hip-width apart, holding the kettlebell in one hand.

Slightly bend your knees and push your hips back, lowering your body until the kettlebell is at knee height.

Quickly straighten your body and swing the kettlebell upward until it reaches shoulder height.

Let gravity pull the kettlebell back down, hinging at your hips to again lower the kettlebell to knee height.

Repeat the motion for the programmed number of reps, then switch hands and repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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