How to do an Alternating Single Arm Kettlebell Swing
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Alternating Single Arm Kettlebell Swing
Target muscles worked
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.
- Stand with your feet outside shoulder width apart and grab ahold of the kettlebell handle (both hands) in an overhand grip.
- Descend the kettlebell between your legs by bending your knees, pushing your hips back and keeping your back straight.
- Quickly swing the kettlebell to shoulder height by straightening the knees and snapping your hips forward to stand straight.
- Release one hand at the top of the movement, there will be some torso rotation but hips should continue facing forward.
- 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.
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Alternative Exercises to Alternating Single Arm Kettlebell Swing
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