Kettlebell Single-Arm Swing
Gym Exercise Card
Equipment
The kettlebell single-arm swing is a powerful dynamic exercise targeting the posterior chain, promoting explosive hip drive and enhancing grip strength. It primarily develops the lower back, hamstrings, and glutes, while also engaging the core and shoulders.
How to do it
- Start with feet shoulder-width apart, holding the kettlebell in one hand.
- Hinge at the hips, lowering the kettlebell between your legs while keeping a neutral spine.
- Drive through the hips to swing the kettlebell upward to shoulder height.
- Engage the core and keep your arm straight at the top of the movement.
- Allow the kettlebell to swing back down between your legs and repeat.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Quadriceps Rectus Abdominis
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