LiftSetsLiftSets / Exercises / One-Arm Kettlebell Swings
One-Arm Kettlebell Swings
Works the hamstrings. Helped by the calves, glutes, lower back and shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringscalvesgluteslower backshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Intermediate |
What to think about
- It's a hip snap, not a squat.
- Arms are ropes, the bell floats.
- Breathe out hard at the top.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- Reverse Band Sumo Deadlift
Track it in LiftSets
Log One-Arm Kettlebell Swings with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store