Exercise Library
Hingecompound

SINGLE-ARM KETTLEBELL SWING

Custom Training: Single-Arm Kettlebell Swing. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Hold one kettlebell in one hand and keep the shoulders and hips square throughout the hip-driven swing.

  2. 2

    Hinge at the hips, then drive them forward to swing the weight without lifting it with the arms.

  3. 3

    Allow the weight to return between the legs as you hinge again.

THE STANDARD

Custom Training: Single-Arm Kettlebell Swing. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep the arms relaxed and the back position stable.

COMMON MISTAKES

  • Squatting excessively or lifting the weight with the shoulders.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Kettlebell
Single-Arm Kettlebell Swing — 300WOD Exercise Library