One-Arm Kettlebell Swings
The One-Arm Kettlebell Swings is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and glutes and lower back and shoulders assist as stabilizers throughout the range of motion.
How to One-Arm Kettlebell Swings
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Swings work?
The One-Arm Kettlebell Swings primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Lower Back, Shoulders, which assist during the movement.
Is the One-Arm Kettlebell Swings good for beginners?
The One-Arm Kettlebell Swings is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One-Arm Kettlebell Swings?
You need kettlebells to perform the One-Arm Kettlebell Swings. Most commercial gyms will have this available.
Track Your Progress
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