Single Arm Kettlebell Swing

Intermediate Level of Difficulty

The single arm kettlebell swing is an intermediate conditioning exercise. The swing builds explosive strength through a powerful hip hinge and is suitable for intermediate to advanced fitness enthusiasts.

MUSCLES ENGAGED


Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings

Hamstrings

The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used


Picture of Kettlebell

Kettlebell

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions


single arm kettlebell swing - step 1

Step 1

Start with your feet slightly wider than shoulder width while holding the kettlebell in one hand. Keep your shoulders pulled back and your chest proud. Focal point should be about 45 degrees towards the floor,

single arm kettlebell swing - step 2

Step 2

Pull the bell between your legs as your pitch your upper body forward using a deep hip hinge. Make sure your back angle stays neutral and your core engaged.

single arm kettlebell swing - step 3

Step 3

Extend your hips with a powerful pop and project the kettlebell up to between your belly button and sternum.