Single-Arm Kettlebell Swing

Get to It! Exercise 4

(Each month we post a workout – one exercise per week for four weeks, culminating in the entire workout together)

We’re pretty sure you’re going to love this exercise!  The Single Arm (SA) Kettlebell (KB) Swing is a walnut-cracking booty exercise that also builds explosive leg power, tones and strengthens your core, burns a TON of calories AND is a tremendous conditioning exercise all rolled into one! Bam!

The Set-Up:

The SA KB Swing is a forward and backward swinging motion, so you’ll need to “hip hinge” by pushing your hips back while keeping your back flat (this is really really important!).  Once in this position, “hike” the KB, then swing the KB forwards and backwards by explosively using your hips.  At the top position of the swing your hand should be parallel to the ground and end up somewhere between your belly button and chest, with your core, quads and glutes fully engaged, think plank position. During the swing be sure to keep your arm and KB above the knee, think high and tight.  NOTE to self:  The KB is the resistance (obvious), your arms do minimal work while acting as a lever thereby increasing the resistance and your legs/hips/core do almost ALL OF THE WORK! (not so obvious)

SA KB Swing_snapshot w cues

Coaching cues:
  • Head follows body
  • Butt back, flat back
  • Hike the KB
  • KB Swings are a forward/backward motion
  • Arm & KB are high and tight
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