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One-Hand Kettlebell Swing

Unilateral progression of the two-hand swing.

●●●○○ Technique · Spicy

Works: gluteus maximus, hamstrings, abdominals, obliques

How this feels for you

How much

Not prescribed at your current level yet.

Keep in mind

  • Keep the same hinge as the two-hand swing.
  • Resist unwanted torso rotation.
  • Keep the shoulder connected.

Easier

Two-Hand Kettlebell Swing

Next progression

Single-Arm Kettlebell CleanSingle-Arm Kettlebell CleanSingle-Arm Kettlebell High PullSingle-Arm Kettlebell High Pull

Sources: STRONGFIRST_HIERARCHY, PUBMED_SWING_SNATCH_CLEAN_2017