One-Arm Kettlebell Swings — starting position, working the hamstrings

One-Arm Kettlebell Swings — end position, working the hamstrings

How to do the One-Arm Kettlebell Swings

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back, shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Floor Glute-Ham Raise Bodyweight Stiff-Legged Dumbbell Deadlift Dumbbell Power Clean Barbell Romanian Deadlift Barbell

Easier than the One-Arm Kettlebell Swings

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Ball Leg Curl beginner · Exercise Ball

Harder than the One-Arm Kettlebell Swings

Reverse Band Sumo Deadlift expert · Barbell Split Snatch expert · Barbell Power Snatch expert · Barbell

Superset the One-Arm Kettlebell Swings with

Opposing quads work — alternate sets without extra rest.

Front Squats With Two Kettlebells quads Goblet Squat quads Kettlebell Pistol Squat quads One-Arm Overhead Kettlebell Squats quads

Common questions

What muscles does the One-Arm Kettlebell Swings work?

The One-Arm Kettlebell Swings primarily works the hamstrings, with the calves, glutes, lower back, and shoulders as secondary movers. Dumbbell Clean, Kettlebell Hang Clean, and Power Clean train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Kettlebell Swings?

Kettlebells. Without kettlebells, Natural Glute Ham Raise, Dumbbell Clean, and Floor Glute-Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Swings suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Ball Leg Curl and work up.

Where should the One-Arm Kettlebell Swings go in a workout?

Early — the One-Arm Kettlebell Swings is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Front Squats With Two Kettlebells and Goblet Squat later.

Similar exercises

Dumbbell Clean Dumbbell Kettlebell Hang Clean Kettlebell Power Clean Barbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell

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