Single Arm Kettlebell Swing
The Single Arm Kettlebell Swing is a dynamic ballistic exercise that builds explosive power in the posterior chain while challenging core stability. It targets the glutes and hamstrings like a standard swing but adds an anti-rotation element to strengthen the obliques.
Because this is a high-velocity movement dependent on central nervous system readiness, the AI analyzes your HRV and sleep data to determine if you are recovered enough for explosive power work. It tracks your RPE and unilateral performance to detect strength imbalances between sides, auto-adjusting volume to ensure symmetry and prevent lower back strain.
Form Cues
- Hike the bell high into the groin before snapping hips forward
- Keep your working shoulder packed down and back to engage the lat
- Squeeze your glutes and brace your core at the top of the movement
- Let the kettlebell float momentarily at chest height before guiding it down
- Don't turn this movement into a squat by dropping your hips too low
- Don't use your shoulder or arm to lift the weight
- Don't let your torso twist or rotate at the top or bottom of the swing
- Don't lean back or hyperextend your lower back at the top position
Common Mistakes
- Squatting instead of hinging
- Muscling the weight up with the arm
- Rotating the torso excessively
- Hyperextending the lower back
- Rounding the spine during the hike
Muscles Worked
This exercise primarily targets the posterior chain—specifically the glutes and hamstrings—through explosive hip extension. The unilateral nature intensifies the demand on the obliques and deep core stabilizers to resist rotation, while the upper back and forearms work isometrically to control the weight.
Primary
Secondary
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