Single Arm Kettlebell Swing

What is a Single Arm Kettlebell Swing?

The Single Arm Kettlebell Swing modifies the same movement as a standard two arm swing, but focuses on deeper strengthening of one arm at a time. Kettlebells allow for greater range of motion than other weight training methods, while the swing motion incorporates some cardio into the workout.

How do you do a Single Arm Kettlebell Swing?

  • Step 1

    Stand with your feet slightly further than shoulder-width apart. Push your hips back and slightly bend your knees. Grab the kettlebell handle with your right hand and extend your left arm out from your side.

  • Step 2

    Start by swinging your right hand backward between your legs. Make sure the handle of the kettlebell remains slightly higher than your knees.

  • Step 3

    Snap your hips forward by forcefully squeezing your glutes and lifting your chest. The kettlebell should swing forward on it’s own. Slowly return to the starting position and repeat with the other arm.

How do you modify a Single Arm Kettlebell Swing?

  • Single Arm Kettlebell Swing for Prenatal

  • Single Arm Kettlebell Swing for Beginners

  • Single Arm Kettlebell Swing for Weak Knees

  • Single Arm Kettlebell Swing for Weak Wrists

What are the benefits of a Single Arm Kettlebell Swing?

  • Shoulder Strength

  • Glute Strength

  • Leg Strength

Expert opinion

It’s a great movement to fill in a workout to engage your core and glutes while keeping your heart rate at a high-calorie burning rate.
Paul Rahn,SWEAT in Atlanta

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