Kettlebell Single Arm Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Deltoid Anterior, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Single Arm Kettlebell Swing
How to: Kettlebell Single Arm Swing
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Hinge at the hips, allowing the kettlebell to swing between your legs.
- Thrust your hips forward to swing the kettlebell up to shoulder height.
- Maintain a strong posture and engage your core throughout the movement.
- Switch hands and repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the swing.
- Using only the arms, rather than the hips to drive the movement.
- Not controlling the swing back down, leading to jerky movements.
Modifications
- Use a lighter kettlebell until you master the form.
- Perform the swing at a slower pace for better control.
Tips
- Maintain a flat back during the swing.
- Engage your core to stabilize your body.
- Focus on the hip thrust to initiate the swing.
Kettlebell Single Arm Swing Alternatives
Tags
kettlebell
strength
hips
thighs
glutes
core