One-Arm Kettlebell Swings
The One-Arm Kettlebell Swings is a compound strength exercise performed with kettlebells. It primarily targets the hamstrings, with the calves, glutes, lower back, and shoulders working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
kettlebellsCategory
strength
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell in one hand.
- Hinge at your hips to swing the kettlebell between your legs.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height.
- Let the kettlebell swing back down between your legs and repeat.
- Keep your core engaged and back flat throughout.