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One Arm Kettlebell Side Swing Exercise

One Arm Kettlebell Side Swing Exercise

Written by
June 10, 2016
Updated February 13, 2019
Category: Fitness

One Arm Kettlebell Side Swing


The Side Swing is a powerful rotational variation that will build rotational power as well as coordination and body awareness. Make sure you can perform the outside swing before attempting this movement.

Step 1: Place a kettlebell on the outside of your right foot with a slightly narrow stance.

Step 2: Hinge and squat to get into position to be able to grab the kettlebell while keeping your shoulders higher than your hips.

Step 3: Maintaining a long spine and proud wide chest snap your hips and launch the kettlebell out to your left side.

Step 4: Once fully standing downswing the kettlebell back across your body while hinging to avoid hitting your knees.

Step 5: Repeat using the momentum from the drop

Tips and Safety: There will be a slight rotation at the bottom of the swing. Even with this maintain a long spine and proud chest to avoid rounding or overly rotating. Do not let your knees buckle. As you downswing to your right your right knee will be slightly more extended than your left. The opposite will occur when performing this movement with your right hand. Keep your shoulder backed throughout the movement to maintain control.

Marcus Martinez is part of MBody Strength. MBody Strength helps people discover their physical potential through any means possible...Our mission is to find, test, and, in some cases, invent the most efficient forms of fitness training and equipment. We believe that there is no "Best" way for everyone to get results, there is only the way that works for you personally. We're here to help you find that way.
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