Videos
Instructions
- Stand with feet shoulder-width apart, holding the kettlebell in one hand between your legs.
- Hinge at your hips and slightly bend your knees while lowering the kettlebell backward between your legs.
- Drive your hips forward explosively to swing the kettlebell to chest height.
- Control the descent as the kettlebell swings back down between your legs.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Do not squat; hinge at the hips for proper posterior chain engagement.
- Let the arm act as a pendulum—do not use the shoulder to lift.
- Avoid rotating your torso; keep your shoulders square and stable.
Breathing Tips
- Inhale as the kettlebell swings back between your legs.
- Exhale forcefully at the top of the swing as you drive your hips forward.
Medical restrictions
- Avoid if you have lower back injuries or disc herniation.
- Not recommended for individuals with shoulder instability.
- Consult a physician if you experience hip or knee joint pain.
The Kettlebell Single Arm Russian Swing is a dynamic and explosive exercise designed to develop power, strength, and endurance in the posterior chain. By hinging at the hips and generating momentum through a forceful hip drive, this movement targets key muscle groups while enhancing coordination and unilateral stability. Unlike its two-handed counterpart, the single arm variation adds a greater stability and core engagement challenge, making it ideal for correcting muscular imbalances and improving athletic performance. Perfect for functional training routines, the kettlebell swing builds cardiovascular endurance while promoting muscular power, particularly in the glutes, hamstrings, and core. It also serves as an excellent conditioning tool, integrating seamlessly into high-intensity interval training (HIIT) or metabolic circuits. The controlled swing arc—limited to chest height—minimizes shoulder strain and maintains focus on hip extension mechanics. Whether used for fat loss, power development, or overall athletic conditioning, the single arm Russian swing delivers robust training benefits in a short time frame.
What muscles do I work with the kettlebell single arm Russian swing?
The kettlebell single arm Russian swing primarily targets the glutes, hamstrings, and quads, with secondary activation of the core, lower back, and shoulders.
How high should I swing the kettlebell in a Russian swing?
In the Russian swing, the kettlebell should reach chest height at the top of the movement, ensuring power comes from the hips rather than the arms.
Can I use a dumbbell instead of a kettlebell for this swing?
Yes, a dumbbell can be used as a substitute, though a kettlebell is preferred for optimal grip and swing mechanics.
Is the single arm swing better than the two arm version?
The single arm swing offers additional core and shoulder stability challenges, making it excellent for unilateral training and muscular balance.
Should I switch hands mid-set or complete all reps on one side?
For best results and safety, complete all reps on one side before switching to the other to maintain form and stability.