One-arm Swing
Muscle Groups: Glutes, Hamstrings
One-arm Swing focuses on Glutes, Hamstrings, with Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Swing with proper form and technique.
- 1
Stand with your feet wider than shoulder-width apart, holding a kettlebell in one hand with a neutral grip.
- 2
Hinge at your hips and slightly bend your knees, allowing the kettlebell to hang between your legs.
- 3
Explosively extend your hips and knees, driving through your heels to swing the kettlebell forward and up to shoulder height.
- 4
Allow the kettlebell to swing back down between your legs, hinging at your hips and bending your knees as it descends.
- 5
Absorb the momentum and return to the hinged starting position, then switch sides to work the other arm.
Secondary Muscles
While One-arm Swing primarily targets Glutes, Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps . 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.
