One-Arm Kettlebell Swings
One-Arm Kettlebell Swings is a compound strength exercise using kettlebells that trains the hamstrings.
StrengthKettlebellsIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Adductors, Calves, Front Delts, Glutes, Lower Back, Shoulders
How to do it
- Stand with your feet about shoulder width apart and place a kettlebell on the floor slightly in front of you.
- Hinge at your hips with a flat back and grasp the kettlebell with one hand. Keep your free arm out to the side for balance. This is your starting position.
- Hike the kettlebell back between your legs, then drive your hips forward explosively to swing it up to about chest height. Keep your arm relaxed and let the hip drive move the bell.
- Let the kettlebell swing back down between your legs by hinging at the hips, keeping your back braced and your shoulders packed.
- Repeat for the recommended amount of repetitions, then switch arms.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One-Arm Kettlebell Swings from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
