← EXERCISE LIBRARYConditioning
Single-Arm Kettlebell Swing
The hip-hinge swing loaded on one side, which adds a hard anti-rotation demand on the trunk. More core work per rep than the two-hand version.
- 01Set the bell in front of you, hinge back and hike it between the legs with one hand, free arm out for balance.
- 02Snap the hips through and stand tall, letting the bell float to chest height on its own momentum.
- 03Keep the working shoulder pulled down and back so the trunk does not rotate toward the load.
- 04Let the bell fall, hinge late and catch it deep between the legs with the forearm against the inner thigh.
- 05Finish the set on one side or switch hands at the top of a float, then repeat.
- 01Shoulders stay square, the bell does not steer you.
- 02Snap the hips, do not lift with the arm.
- 03Wait for it, then hinge.
- 01Letting the loaded shoulder round forward, which turns the swing into a one-sided pull and stresses the low back.
- 02Squatting the swing instead of hinging, which shifts the work to the quads and kills hip drive.
- 03Hinging too early on the descent, which drops the bell low and long and overloads the erectors.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.