Alternating Single Arm Kettlebell Swing being performed with proper form

How to do an Alternating Single Arm Kettlebell Swing

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
272,076
Popularity Rank
482nd
Difficulty
Advanced
Hamstrings Strength
93 mSCORE 14th
Equipment Required

Workouts with Alternating Single Arm Kettlebell Swing

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Forearms, Glutes, Lower Back

    Instructions for Proper Form

    Alternating Single Arm Kettlebell Swing is a variation on the more common Kettlebell Swing. Like Kettlebell Swings, this is a compound, explosive exercise that primarily targets the hamstrings and glutes. By performing this exercise with one arm at a time, you add a significant amount of instability to the movement, which requires good core activation to stabilize.

    1. Stand with your feet outside shoulder width apart and grab ahold of the kettlebell handle (both hands) in an overhand grip.
    2. Descend the kettlebell between your legs by bending your knees, pushing your hips back and keeping your back straight.
    3. Quickly swing the kettlebell to shoulder height by straightening the knees and snapping your hips forward to stand straight.
    4. Release one hand at the top of the movement, there will be some torso rotation but hips should continue facing forward.
    5. Continue swinging and repeat switching hands at the top of each swing.

    Common Form Mistakes

    • Swinging with Your Arms

      Don’t use your arms to swing the kettlebell. Focus on dropping your hips back into a hip hinge as the kettlebell comes back to “catch” the kettlebell. Then use your glutes and hamstrings to drive them forward to propel the kettlebell away from you.

    • Shoulders Forward

      Allowing your shoulders to round forward will place tension on your lower back rather than your glutes and hamstrings. This increases your risk of injury, and makes the exercise less effective. If you’re struggling, place something small and light in your armpit, like a coin. This will force you to keep your shoulders in the right position, or the coin will fall.

    Weight & 1 Rep Max Calculator

    Average Alternating Single Arm Kettlebell Swing standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      22.5
      lbs
      1 Rep Max
      30
      lbs
    • intermediate
      8
      reps
      25
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

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    Alternatives & Variations to Alternating Single Arm Kettlebell Swing

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    1. 1. Kettlebell Swing

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      87.3 mSCORESWAPPED 1,140 TIMES

      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

    2. 2. Dumbbell Romanian Deadlift

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      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    3. 3. Kettlebell Sumo Squat

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      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    4. 4. Seated Leg Curl

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      98.8 mSCORESWAPPED 249 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    5. 5. Lying Hamstrings Curl

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      95.8 mSCORESWAPPED 210 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    6. 6. Single Leg Romanian Deadlift

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      80.8 mSCORESWAPPED 195 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    7. 7. Deadlift

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      98.7 mSCORESWAPPED 135 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    8. 8. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 130 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    9. 9. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 115 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

    10. 10. Single Arm Kettlebell Swing

      Photo of Single Arm Kettlebell Swing being performed
      25.3 mSCORESWAPPED 90 TIMES

      This exercise is a variation on the more common kettlebell swing. By performing this exercise with one hand, you add imbalance to the movement. This forces you to further recruit your core to stabilize the movement and maintain proper form.