One-Arm Kettlebell Swings
How to program the One-Arm Kettlebell Swings
Sets and reps
As a compound movement, the One-Arm Kettlebell Swings responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Swings is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the One-Arm Kettlebell Swings into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the One-Arm Kettlebell Swings work?
The One-Arm Kettlebell Swings primarily targets the Hamstrings. It also recruits the Calves, Glutes, Lower Back, Shoulders as supporting muscles.
What equipment do I need for the One-Arm Kettlebell Swings?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Kettlebell Swings should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
