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Hamstrings

Single Arm Kettlebell Swing

The Single Arm Kettlebell Swing is a strength exercise with a kettlebell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 27%, hamstrings (biceps femoris) 13% and spinal erectors (lower back) 11%.

Level: IntermediateEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Single Arm Kettlebell Swing demonstration

How to do it

  1. Place a kettlebell in front of you and stand with the feet a little wider than the hips.
  2. Hinge and grip the handle with one hand, the free arm relaxed at your side or out for balance.
  3. Hike the bell back between the legs.
  4. Snap the hips forward so the bell floats to chest height with a straight arm.
  5. Let the bell fall back and hinge to receive it, then switch arms after the set.

Tips

  • Keep the shoulders and hips square even though the load is on one side.
  • Pack the working shoulder down so the bell does not pull it forward.

Common mistakes

  • Twisting toward the working arm at the bottom.
  • Lifting the bell with the shoulder.
  • Letting the working shoulder get yanked forward at the top.

Muscles worked by the Single Arm Kettlebell Swing

  • Gluteus maximus Primary27%
  • Hamstrings (biceps femoris) Primary13%
  • Spinal erectors (lower back) Secondary11%
  • Hamstrings (semitendinosus/-membranosus) Secondary9%
  • Obliques Secondary8%
  • Front delts Minor6%
  • Forearm flexors Minor6%
  • Quads (vastus lateralis) Minor5%
  • Adductors Secondary5%
  • Upper abs Stabilizer4%
  • Upper traps Stabilizer3%
  • Lats (upper) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One-handed swings pull the trunk into rotation. A ballistic hip hinge: the glutes snap the hips through, hamstrings and erectors load on the backswing, and the arms only guide the bell.

Single Arm Kettlebell Swing alternatives

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Frequently asked questions

What muscles does the Single Arm Kettlebell Swing work?

Mainly the gluteus maximus and hamstrings (biceps femoris). The spinal erectors (lower back), hamstrings (semitendinosus/-membranosus), obliques and adductors assist.

Is the Single Arm Kettlebell Swing good for beginners?

The Single Arm Kettlebell Swing is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.

What is a good alternative to the Single Arm Kettlebell Swing?

For example the Kettlebell Hand to Hand Swing, Band Pull Through and Cable Pull Through. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Kettlebell Swing harder?

Add weight or reps, or move on to the Double Kettlebell Swing.

Sources

  • McGill and Marshall 2012, JSCR 26(1):16-27 (kettlebell swing, snatch, bottoms-up carry)

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