SHIFT Fit
Kettlebell single arm swing
Kettlebell single arm swing: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hinge holding bell in one hand.
- Drive hips to float bell forwards. Keep shoulders square without twisting.
- 5 sets × 1 rep per side; 45s rest between sets. Experienced users only. Reset the bell safely after each repetition; use a light technique load. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep shoulders square without twisting.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 5 sets × 1 rep per side; 45s rest between sets. | full gym |
| advanced | 4 sets × 3 reps per side; 60s rest between sets. | full gym |
| advanced | 4 sets × 5 reps per side; 90s rest between sets. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Lifting with the arms instead of driving the hips; rounding the back; letting the bell strike the wrist in the clean. Exercise check: Keep shoulders square without twisting.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.