One-Arm Kettlebell Swing alternatives
If the One-Arm Kettlebell Swing isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- You need different equipment. For the same job — Barbell: Romanian Deadlift, Stiff-Legged Deadlift, Good Morning, Barbell Hip Thrust, Barbell Glute Bridge; Bodyweight: Glute Bridge, Single-Leg Glute Bridge; Machines and cables: Reverse Hyperextension.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Equipment: Barbell.
- The emphasis shifts: Hamstrings.
- Same entry bar: 2 of 3.
- Equipment: Barbell.
- The emphasis shifts: Hamstrings.
- Same entry bar: 2 of 3.
- Equipment: Barbell.
- The emphasis shifts: Hamstrings.
- A higher entry bar: 3 of 3 versus 2 — start light.
- Equipment: Barbell.
- Same muscle: Glutes.
- Same entry bar: 2 of 3.
- Equipment: Barbell.
- Same muscle: Glutes.
- A lower entry bar: 1 of 3 versus 2.
- Equipment: Bodyweight.
- Same muscle: Glutes.
- A lower entry bar: 1 of 3 versus 2.
- Progress with reps; there's rarely any added weight.
- Equipment: Machines and cables.
- Same muscle: Glutes.
- A lower entry bar: 1 of 3 versus 2.
8Single-Leg Glute Bridge
- Equipment: Bodyweight.
- Same muscle: Glutes.
- Progress with reps; there's rarely any added weight.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.