One-Arm Kettlebell Swings
A intermediate strength exercise for the hamstrings, done with a kettlebell.
- Main muscles
- Hamstrings
- Also works
- Calves, Glutes, Lower back and Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the One-Arm Kettlebell Swings
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the One-Arm Kettlebell Swings
Alternating Hang CleanKettlebell · Intermediate
Double Kettlebell Alternating Hang CleanKettlebell · Intermediate
Kettlebell Dead CleanKettlebell · Intermediate
Kettlebell Hang CleanKettlebell · Intermediate
Kettlebell One-Legged DeadliftKettlebell · Intermediate
Lunge Pass ThroughKettlebell · Intermediate
One-Arm Kettlebell CleanKettlebell · Intermediate
One-Arm Open Palm Kettlebell CleanKettlebell · Intermediate
Questions
What muscles does the One-Arm Kettlebell Swings work?
Mainly the hamstrings, with the calves, glutes, lower back and shoulders helping.
Is the One-Arm Kettlebell Swings good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the One-Arm Kettlebell Swings?
Good alternatives that train the hamstrings: Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, Kettlebell Dead Clean or Kettlebell Hang Clean.
How many sets and reps of the One-Arm Kettlebell Swings should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).