Single-Arm Kettlebell Swing

Start

Finish

How to do it

Hike the bell back between the legs with one hand, then snap the hips forward hard so the bell floats up to chest height, and let it fall back into the next hinge without rowing it with the arm.

Muscles worked

Primary: glutes · Also works: hamstrings, core, grip

Equipment

Kettlebells

Common mistakes

• Lifting the bell with the arm and shoulder instead of letting the hip snap throw it
• Letting the torso rotate toward the free side rather than bracing to keep the shoulders square
• Squatting the bell up and down instead of hinging sharply at the hips

Variations

• Switch hands at the top of each rep
• Two-hand swing to learn the hip snap first

Can't do this one? Swap it for

• Kettlebell Swing
• Kettlebell Deadlift
• Hip Thrust
• Cable Pull-Through

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes