10 Best One-arm Kettlebell Swings Alternatives for Limited Equipment
If you can't do one-arm kettlebell swings, use two-arm swings, kettlebell Romanian deadlifts, dumbbell swings, barbell hip thrusts, or single-leg Romanian deadlifts. Each preserves the hip-hinge pattern and targets hamstrings; cue a flat spine, drive the hips forward, and squeeze the glutes at full extension to mimic swing mechanics.
Original Exercise: One-arm Kettlebell Swings
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best One-arm Kettlebell Swings Alternatives
1. Dumbbell Single Leg Deadlift
79.7% MatchHow to perform this exercise
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and lift your right foot slightly off the ground.
- Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- Lower the dumbbell until your torso and right leg are parallel to the ground.
2. Barbell Straight Leg Deadlift
78.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- Lower the barbell until you feel a stretch in your hamstrings.
- Engage your hamstrings and glutes to lift the barbell back up to the starting position.
3. Barbell Single Leg Deadlift
75.7% MatchHow to perform this exercise
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Shift your weight onto your left foot and lift your right foot slightly off the ground.
- Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
4. Dumbbell Lying Femoral
75.2% MatchHow to perform this exercise
- Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
- Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
5. Clean Deadlift
73.4% MatchHow to perform this exercise
- Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
- Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
- After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
6. Band Straight Leg Deadlift
73.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band around your feet.
- Hold the band with both hands, palms facing your body, and keep your arms straight.
- Engage your core and maintain a slight bend in your knees.
- Slowly hinge forward at your hips, keeping your back straight and chest lifted.
- Lower the band towards the ground while keeping your legs straight.
7. Dumbbell Romanian Deadlift
72.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
- Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
8. Double Kettlebell Alternating Hang Clean
72.1% MatchHow to perform this exercise
- Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
- Clean one kettlebell to your shoulder and hold on to the other kettlebell.
- With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
9. Dumbbell Single Leg Deadlift With Stepbox Support
69.7% MatchHow to perform this exercise
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Place your left foot on a stepbox or elevated surface behind you.
- Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
- As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
- Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
10. Barbell Good Morning
69.4% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
- Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
- Repeat for the desired number of repetitions.
Why You Might Need a One-arm Kettlebell Swings Alternative
You might swap one-arm kettlebell swings for many reasons: shoulder or lower-back pain, lack of a suitable kettlebell, grip limitations, or a need to emphasize different loading and balance demands. Substitutes let you maintain posterior-chain tension while reducing shear on the lumbar spine or stress on an injured shoulder. Pick movements that keep the hip-hinge motor pattern — push hips back, keep knees soft, neutral spine — so hamstrings and glutes remain the primary drivers. Choose options that let you control eccentric loading and progressive overload so you preserve power and hypertrophy without replicating the swing's ballistic forces.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and injury profile. If you need power, use two-arm or dumbbell swings with explosive hip extension and a strong posterior chain drive. For hypertrophy or rehab, prefer RDLs or hip thrusts that allow slow eccentric control and higher time under tension; cue a long hinge, posterior pelvic tilt at lockout, and hamstrings braking the descent. For unilateral balance or limited gear, pick single-leg RDLs to tax hamstrings and stabilizers. Confirm the exercise preserves hip extension torque and lets you progress load, reps, or tempo while maintaining a neutral spine.
Frequently Asked Questions
What muscles does One-arm Kettlebell Swings work?
One-arm kettlebell swings primarily target the hamstrings and glutes through explosive hip extension. They also recruit the erector spinae, lats, and core for spinal stability and force transfer during the ballistic drive.
What is the best bodyweight alternative to One-arm Kettlebell Swings?
A single-leg Romanian deadlift (bodyweight) is the best bodyweight alternative because it preserves the hip-hinge and isolates hamstrings. Hinge at the hips with a neutral spine, push the rear leg back for balance, and feel the hamstring lengthen on the descent.
Can I build muscle without doing One-arm Kettlebell Swings?
Yes. You can build hamstring and glute muscle with controlled alternatives like Romanian deadlifts, hip thrusts, and heavy reverse lunges that allow progressive overload. Emphasize eccentric control, full hip extension, and incremental load increases to stimulate hypertrophy.
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