Kettlebell One Arm Swing Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Kettlebell
- Body Part
- Weightlifting
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Quadriceps, Pectoralis Major Clavicular Head, Soleus, Deltoid Lateral, Hamstrings, Gluteus Maximus, Serratus Anterior, Adductor Magnus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.8
- Alternate Names
- Single Arm Kettlebell Swing
How to: Kettlebell One Arm Swing
- Stand with feet shoulder-width apart, holding the kettlebell in one hand.
- Bend your knees slightly and hinge at the hips, swinging the kettlebell back between your legs.
- Forcefully drive through your hips to swing the kettlebell forward to shoulder height.
- Let the kettlebell swing back down, maintaining control, and repeat the movement.
- Switch arms after a set number of swings.
Common Mistakes
- Using the arms to lift instead of driving from the hips.
- Not keeping the kettlebell close to the body.
- Overextending the back during the swing.
Modifications
- Use a lighter kettlebell to start.
- Perform the swing in a controlled environment to maintain balance.
- Limit the range of motion if flexibility in hips is an issue.
Tips
- Keep your back straight and core engaged throughout the movement.
- Swing the kettlebell using your hips, not your arms.
- Maintain a neutral spine and avoid overextending your back.
Kettlebell One Arm Swing Alternatives
Tags
kettlebell
strength
shoulders
glutes
hamstrings
swing