One-Arm Kettlebell Swings

Hamstrings

One-Arm Kettlebell Swings

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A hip-hinge kettlebell swing that propels the bell forward using explosive hip extension, building the posterior chain.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back Shoulders

Energy burned

≈ 34 kcalFor 3 × 8–12, rest 90s · ≈ 6.0 kcal/min

Estimate range 26–43 kcal (±25 %)

Muscle mass worked22 %

Effort during a set10.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet slightly wider than shoulder width with a kettlebell in front of you.
2Hinge at your hips and grab the handle with one hand.
3Hike the bell back between your legs with a flat back.

How to perform

1Drive your hips forward forcefully, letting the bell swing to chest height.
2Stand tall at the top with your glutes squeezed.
3Let the bell fall and hinge your hips back as it swings between your legs.
4Repeat the swing in a smooth rhythm.