One-Arm Swing
Gym Exercise Card
Equipment
The one-arm swing is a dynamic exercise that targets the posterior chain, improving power, endurance, and stability. It engages the hamstrings, glutes, and core, resembling a kettlebell swing but performed with one arm for added challenge.
How to do it
- Start with feet shoulder-width apart, holding a kettlebell in one hand.
- Hinge at the hips, bending knees slightly, swinging the kettlebell back between legs.
- Thrust hips forward, swinging the kettlebell up to chest height.
- Control the kettlebell back down with the same swinging motion.
- Repeat for desired reps, then switch arms.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Erector Spinae Quadriceps
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