How to do a Single Arm Kettlebell Swing
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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
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.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Single Arm Kettlebell Swing
1. Kettlebell Swing
87.3 mSCORESWAPPED 930 TIMESKettlebell 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.
- Intermediate
- Hamstrings
- Kettlebells
2. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 529 TIMESThis 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. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 384 TIMESKettlebell 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.
- Intermediate
- Hamstrings
- Kettlebells
4. Seated Leg Curl
98.8 mSCORESWAPPED 309 TIMESSeated 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.
- Beginner
- Hamstrings
- Leg Curl Machine
5. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 269 TIMESSingle 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.
- Intermediate
- Hamstrings
- Dumbbells
6. Lying Hamstrings Curl
95.8 mSCORESWAPPED 254 TIMESLying 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.
- Beginner
- Hamstrings
- Leg Curl Machine
7. Dumbbell Good Morning
63.8 mSCORESWAPPED 217 TIMESThe 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.
8. Kettlebell Good Morning
58.1 mSCORESWAPPED 166 TIMESA functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.
- Intermediate
- Hamstrings
- Kettlebells
9. Deadlift
98.7 mSCORESWAPPED 165 TIMESDeadlift 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.
- Intermediate
- Hamstrings
- Barbells
10. Alternating Single Arm Kettlebell Swing
58.3 mSCORESWAPPED 152 TIMESAlternating 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.