Exercise library · Hamstrings

How to Do One-Arm Kettlebell Swings

Step-by-step instructions, muscles worked and workouts that use the one-arm kettlebell swings.

One-Arm Kettlebell Swings animated demonstration from start to end position

Main muscles	Hamstrings
Also works	Calves, Glutes, Lower Back, Shoulders
Equipment	Kettlebells
Level	Intermediate
Type	Strength

How to do it

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Kettlebell Legs Workout for Beginners5 exercises · about 31 min · Kettlebell Kettlebell Glutes Workout for Intermediate6 exercises · about 47 min · Kettlebell Kettlebell Full Body Workout for Intermediate6 exercises · about 47 min · Kettlebell Kettlebell Lower Body Workout for Intermediate6 exercises · about 47 min · Kettlebell

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Kettlebell Hang Clean animated demonstration

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Alternating Hang Clean animated demonstration

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One-Arm Kettlebell Clean animated demonstration

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Gear for this exercise

Kettlebell

KettlebellSwings, goblet squats and carries: a full-body workout with one tool.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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