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Single-ArmKettlebell SwingSpecialty SwingBallistic

Single Arm Pendulum Swing

Also known as: Girevoy Sport Swing, Sportstyle Swing

Exercise Videos

Kettlebell Swing Neck Position Neutral Spine vs Looking Forward

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What Kettlebell Weight Should You Use for Swings?

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Quick Answer

BallisticKettlebell Swing

Feels Like

A quick, powerful kettlebell action built around pendulum backswing (behind body) and pendulum forward drive.

Main Muscles

Hamstrings Glutes Front delt

Photos (8)

Angle

Adjusting the dials updates the Muscle target & Joint actions below.

Exercise Execution (4 steps)

Setup

Execution

Muscle targetas performed — open Program to explore

Biceps Femoris (Long Head)Prime

Deltoid (Anterior)Prime

Gluteus MaximusPrime

SemimembranosusPrime

SemitendinosusPrime

Adductor Magnus2nd

Coracobrachialis2nd

Pectoralis Major (Clavicular)2nd

Rectus Femoris2nd

Vastus Intermedius2nd

Vastus Lateralis2nd

Vastus Medialis2nd

Stabilizers — held, not moved

Deltoid (Posterior)Dorsal Interossei (Hand)Flexor Digiti Minimi Brevis (Hand)Flexor Digitorum ProfundusFlexor Digitorum SuperficialisIliacusIliocostalisInfraspinatusInterspinalesLatissimus DorsiLongissimusLumbricals (Hand)MultifidusPalmar InterosseiPectineusPectoralis Major (Sternal)Pectoralis MinorPsoas MajorQuadratus LumborumRhomboid MajorRhomboid MinorRotatoresSartoriusSemispinalis ThoracisSerratus AnteriorSpinalisSubscapularisSupraspinatusTensor Fasciae LataeTeres MajorTeres MinorTransversus AbdominisTrapezius (Lower)Trapezius (Middle)Trapezius (Upper)Triceps Brachii

Joint actions — updates with your dials

Hip ExtensionShoulder FlexionKnee ExtensionFinger FlexionHip FlexionScapular DepressionScapular RetractionScapular Upward RotationShoulder ExtensionSpine Extension

Common Mistakes

Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.

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Reps Per Minute

Low

Medium

High

Where this is covered

Every place we teach the pendulum swing — videos, course lessons, books and workouts.

Videos

Covered in books

Master The Basic Kettlebell Swing$14.95 · In membershipSee the book
Quick & Concise Kettlebell Swing Guide$19.95 · In membershipSee the book
Kettlebell Training Fundamentals$24.95 · In membershipSee the book

Workouts that use it

VENTUS30 minFree

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Go Deeper

Master The Kettlebell Swing — Course

Learn every swing variation, the common mistakes, and how to program them.

Start the course →

Joint Actions

Prime Movers

Secondary

Stabilizers

Tap a joint action to see involved muscles

More in Kettlebell Swing

View all in Kettlebell Swing →

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Double Kettlebell Pendulum Swing Double Arm Pendulum Swing