Exercise library / Back
Single-arm kettlebell swing
Back · Kettlebell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Glutes, Hamstrings.
Secondary: Lower back, Obliques, Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Enarms kettlebell swing
- Svenska Enarmig kettlebell swing
- Dansk Enarms kettlebell swing
- Deutsch Einarmiger Kettlebell Swing
- Español Swing a una mano con kettlebell
- Italiano Kettlebell swing a un braccio
- Português Kettlebell swing unilateral
- Русский Махи гирей одной рукой
- Français Kettlebell swing à un bras
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athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.