One-Arm Kettlebell Swings
Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Hamstrings, with support from Calves, Glutes, Lower Back, Shoulders. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Lower Back, Shoulders
How to perform One-Arm Kettlebell Swings
- Instructions coming soon.
Sample sets & reps for One-Arm Kettlebell Swings
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
- Box Jump (Multiple Response) — box
See all Hamstrings exercises →
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