Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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The One-Arm Kettlebell Swings primarily works the hamstrings, with the calves, glutes, lower back and shoulders supporting the movement. It is a strength movement performed with kettlebells.
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Movement instructions
Stand with your feet slightly wider than hip-width and hold a kettlebell in one hand. Keep your spine neutral, brace your trunk, and let the bell hang in front of your hips.
Hinge at the hips with soft knees and guide the kettlebell back between your legs. Keep the working shoulder controlled and the bell close to the body.
Drive the hips forward to let the kettlebell float to about chest height; do not lift it with the shoulder. Let it return, hinge again, and repeat before changing sides.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same kettlebells setup, range of motion and recording method when comparing One-Arm Kettlebell Swings sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Hamstrings is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the hamstrings using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
