The one-arm kettlebell swing is an explosive hinge: the bell flies forward from a hip snap, your arm just guides it.
1Starting positionStart2End positionFinish
Setup
Stand with your feet a bit wider than your shoulders and the bell on the floor in front. Hinge with a straight back and take it in one hand. Hike it between your legs and snap your hips forward — the bell rises to chest height.
Execution
Set the kettlebell on the floor in front of you, feet wider than your shoulders, hinge over with a flat back and grab it with one hand.
Swing the bell back between your legs, then exhale and snap your hips open — the bell flies up to chest height on its own, don't lift it with your arm.
Inhale, let it swing back between your legs and go again. Do half the reps with the other hand.
Common mistakes
Squatting instead of hinging — bend your knees only a little and push your hips back.
Lifting the bell with your arm and shoulder — the arm is loose, the hips do the work.
Leaning back at the top — stand tall with your glutes squeezed.
Your torso twisting after the bell — keep your shoulders square.
Alternatives
Equipment taken or the movement doesn't suit you — try Romanian Deadlift, Stiff-Legged Deadlift, Good Morning. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
