Swing Squats With One Arm – Kettlebell Exercise Guide


Exercise Advice: Take a shoulder width stance. Hold a kettlebell in one hand with an overhand grip (palms facing in). Squat down and position the kettlebell between your feet and just behind your knees. From the squat position, explode up with your legs while swinging the kettlebell forward and raising your arm up to the top position (about eye level). Squat back down to the starting position and repeat.


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  1. Avatar
    Anwar Qureshi on

    I believe this kettlebell exercise is good and it has an impact on the thighs and hips, besides targeting the shoulders and arms. I don’t have kettlebells but I am doing it with dumbbells in my room and with weight plates while in the gym. It serves the purpose and it gives me help in the warm up process. Sometimes I raise the plate up to about shoulder level. Is this okay? Also, while doing bench press should I have my hand position vertical or tilted backward? Some people recommend the thumbless grip on the bar (which is considered unsafe) and sometimes it’s recommended to wrap your thumbs around the bar for safety reasons. Your guidance is much appreciated!

    • ShapeFit

      Hi Anwar – Raising the weight to shoulder level is just fine with this exercise. As displayed in the exercise guide, it shows the kettlebell comes up to shoulder level. In regards to your hand position, keep it vertical and fixed. Do not bend your wrist backward. For your grip, always wrap your thumb around the bar for safety.

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