GlutesIntermediate
Single-Arm Kettlebell Swing
A kettlebell swing performed with one hand, adding an anti-rotation demand to the hip-driven swing. It builds posterior-chain power, grip and trunk control.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Obliques
- Lower Back (Erector Spinae)
- Forearm Flexors
- Lats (Latissimus Dorsi)
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 8–15 per side
- Rest
- 45–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.