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The One-Arm Swing (Kettlebell) is an explosive hip-extension exercise targeting the glutes, hamstrings, and core. The single-arm variation increases torso stability demands and improves unilateral power transfer. Focus on a clean hip hinge and avoid lifting the bell with your arm.
Stand hip-width apart and hold the kettlebell with one hand between your legs in a solid hip-hinge position.
Drive your hips forward explosively, keeping the arm straight as the kettlebell swings up to chest height.
Let the bell swing back down under control, hinge again, and repeat in a smooth rhythm.
