Kettlebell Single-Arm Swing
Hinge and swing the bell one-handed to chest height using hip drive, bracing against rotation.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hamstrings
- Equipment
- Kettlebell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Single-Arm Swing work?
- The Kettlebell Single-Arm Swing mainly works the glutes and hamstrings.
- What equipment do you need for the Kettlebell Single-Arm Swing?
- A kettlebell.
- How many sets and reps of the Kettlebell Single-Arm Swing?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Single-Arm Swing?
- 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Single-Arm Swing to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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