Single-arm Kettlebell Swing
Muscle Groups: Quads, Shoulders
Single-arm Kettlebell Swing focuses on Quads, Shoulders, with Glutes, Hamstrings, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Kettlebell Swing with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip.
- 2
Hinge at your hips, bend your knees slightly, and swing the kettlebell back between your legs.
- 3
Forcefully drive your hips forward, swinging the kettlebell up to shoulder height while keeping your arm straight and relaxed.
- 4
Let the kettlebell swing back down and repeat, maintaining a smooth rhythm.
Tips for Success
These tips will help you perform Single-arm Kettlebell Swing safely and effectively while maintaining proper form.
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Keep your back straight and core engaged to avoid straining your lower back.
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Avoid using your arm to lift the kettlebell; focus on driving the movement through your hips.
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Start with a lighter kettlebell to master the form before increasing weight.
Secondary Muscles
While Single-arm Kettlebell 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 Single-arm Kettlebell Swing, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Kettlebell 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.
