Setup and loading
Kettlebell about a hand's length in front of your feet.
How to do the one-arm kettlebell swing step by step
- Hinge over and hike the kettlebell back between your legs.
- Snap your hips forward to swing it to chest height.
- Let it fall and receive it with your hips back.
Form cues
- Your hips do the work, your arm just guides
- At the top: glutes squeezed and ribs down
Common mistakes
- Squatting instead of hinging
- Lifting the kettlebell with your shoulder
Sets and reps for your goal
Power
6 x 8-10 per arm3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Endurance
EMOM 10 min x 152-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
Core & Stability
3 x 30 s per arm, without rotating your torso · rest 45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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