How to do a Single Arm Kettlebell Swing
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Single Arm Kettlebell Swing
Target muscles worked
Instructions for Proper Form
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.
- Stand upright with your feet just outside shoulder width apart holding onto the kettlebell handle with an overhand grip in one hand.
- Press your hips backward and lean your torso forward to swing the kettlebell between your legs.
- Quickly bring your hips forward to swing the kettlebell up to shoulder height. There will be slight torso rotation during the downward swing but pelvis should remain facing forward.
- Repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Single Arm Kettlebell Swing standards by male, female, weight, age and height
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- beginner8reps22.5lbs1 Rep Max30lbs
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Alternative Exercises to Single Arm Kettlebell Swing
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