One-Arm Kettlebell Swings

HamstringsKettlebellIntermediateCompound

One-Arm Kettlebell Swings — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryCalves, Glutes, Lower back, Shoulders

How to do it

01
Stand with feet shoulder-width apart, the kettlebell on the floor slightly in front of you. Hinge at the hips with a flat back and grip the handle with one hand.
02
Hike the kettlebell back between your legs, then drive your hips forward forcefully to swing it up to roughly chest height. The power comes from the hips, not the arm or shoulder.
03
Let the kettlebell swing back down between your legs as you hinge again, keeping your back flat and your core braced. Repeat, then switch hands.

In the app

One-Arm Kettlebell Swings appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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