Train Eat RepeatExercises › Kettlebell single-arm swing
Kettlebell single-arm swing
Hike one kettlebell back between your legs and snap your hips forward to float it to chest height with one hand. Let it fall back into the next hinge; the power is all hips, not arm.
StrengthKettlebellsDifficulty 3 of 3
How to do it
Hike one kettlebell back between your legs and snap your hips forward to float it to chest height with one hand. Let it fall back into the next hinge; the power is all hips, not arm.
Muscles worked
- glutesprimary
- hamstrings
- adductors
- lower back
- core
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No kettlebells? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.