One-arm Swing
Muscle Groups: Quads, Shoulders
One-arm Swing focuses on Quads, Shoulders, with Glutes, Hamstrings, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Swing with proper form and technique.
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Stand with your feet shoulder-width apart, your toes slightly pointed outward, and your knees slightly bent. Hold a kettlebell in one hand, just in front of your hips. Hold your other arm straight out, parallel to the floor.
- 2
Push your hips back and bend over at your waist, keeping the kettlebell close to your body. Puff out your chest and keep your core tight and back straight. Then, thrust your hips forward and squeeze your glutes to swing the kettlebell forward and upward. Reverse the motion to the starting position.
Tips for Success
These tips will help you perform One-arm Swing safely and effectively while maintaining proper form.
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Avoid using your arms to pull the kettlebell up.
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Keep your back flat during the exercise to avoid injury.
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Do not squat down as you bring the kettlebell between your legs. The bend in your knees should not change during the movement.
Secondary Muscles
While One-arm Swing primarily targets Quads, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Swing, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Swing, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
