One Arm Kettlebell Swing

Muscles worked by the One Arm Kettlebell Swing

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One Arm Kettlebell Swing

1. Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.
2. Hinge at the hips and grip the kettlebell with one hand.
3. Hike the kettlebell back between your legs.
4. Drive your hips forward to swing the kettlebell to chest height.
5. Let gravity bring the kettlebell back between your legs.
6. Complete reps on one side, then switch.

Form tips

• Keep your shoulders square as the offset load tries to rotate you.
• Power the movement with your hips, not by lifting with your arm.
• Hinge with a flat back rather than squatting the swing.

At a glance

One Arm Kettlebell Swing in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Kettlebell Swing
• One-Arm Dumbbell Swing
• Air Bike
• Burpees
• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-kettlebell-swing",
  "name_en": "One Arm Kettlebell Swing",
  "name_de": "Einarmiger Kettlebell-Swing",
  "name_es": "Swing con Pesa Rusa a Un Brazo",
  "description_en": "A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.",
  "description_de": "Ein einarmiger Kettlebell Swing, bei dem die kraftvolle Hüftstreckung die Kugel bis auf Brusthöhe treibt und die hintere Kette trainiert.",
  "description_es": "Un swing de pesa rusa a un brazo, un movimiento balístico de bisagra de cadera que desarrolla potencia en glúteos e isquiotibiales.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "kettlebell-swing",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.",
    "Hinge at the hips and grip the kettlebell with one hand.",
    "Hike the kettlebell back between your legs.",
    "Drive your hips forward to swing the kettlebell to chest height.",
    "Let gravity bring the kettlebell back between your legs.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh schulterbreit mit einer Kettlebell vor dir auf dem Boden.",
    "Beuge die Hüften und greife die Kettlebell mit einer Hand.",
    "Schwinge die Kettlebell zwischen die Beine zurück.",
    "Strecke die Hüften explosiv und schwinge die Kettlebell auf Brusthöhe.",
    "Lass die Schwerkraft die Kettlebell zurück zwischen die Beine bringen.",
    "Wiederhole auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "De pie con los pies a la anchura de los hombros y la pesa rusa en el suelo frente a ti.",
    "Bisagra en las caderas y agarra la pesa rusa con una mano.",
    "Lleva la pesa rusa hacia atrás entre las piernas.",
    "Impulsa las caderas hacia adelante para lanzar la pesa rusa hasta la altura del pecho.",
    "Deja que la gravedad lleve la pesa rusa de vuelta entre las piernas.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your shoulders square as the offset load tries to rotate you.",
    "Power the movement with your hips, not by lifting with your arm.",
    "Hinge with a flat back rather than squatting the swing."
  ],
  "tips_de": [
    "Treibe den Schwung aus der Hüfte an, nicht aus dem Arm.",
    "Halte den Rücken gerade, wenn die Kugel zwischen die Beine zurückschwingt.",
    "Bleibe mit den Schultern parallel zum Boden, ohne mitzurotieren."
  ],
  "tips_es": [
    "Genera la potencia con la cadera, no con el brazo.",
    "Mantén la espalda recta cuando la pesa pase entre las piernas.",
    "No dejes que la pesa tire del hombro hacia delante."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-swing-start.webp",
      "peak": "images/flat/one-arm-kettlebell-swing-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-kettlebell-swing");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.