Zirv Fitness
Strength exercise

Kettlebell Swing (Single Arm)

How to do it

  1. Stand with feet shoulder width apart, kettlebell on the floor in front, and hinge down to grip the handle with one hand.
  2. Hike the kettlebell back between the legs with a flat back, then snap the hips forward to swing it up to chest height.
  3. Let the gluteus maximus and biceps femoris drive each hip extension while the working arm stays relaxed and simply guides the kettlebell.
  4. Brace the core hard to resist the torso rotating toward the loaded side as the kettlebell swings.
  5. Exhale sharply on the hip snap and inhale as the kettlebell falls back between the legs.
  6. Switch hands at the top of the arc or between sets to load both sides evenly over the session.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell SquatCable Pull ThroughCable Pull-Through (Single Leg)Clean DeadliftKettlebell SwingKettlebell Swing (Alternating)
Type
Strength
Equipment
Kettlebell
Primary muscles
Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps and weight