Kettlebell One Arm Swing
The kettlebell one arm swing is a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back.
To perform the exercise, stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Hinge at your hips and lower the kettlebell between your legs.
- Drive through your hips to swing the kettlebell forward and upward to shoulder height.
- Keep your arm straight and engage your core throughout the movement.
- Allow the kettlebell to swing back down between your legs and repeat.
How to perform the Kettlebell One Arm Swing
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell One Arm Swing using your kettlebell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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