How to Do the Single-Arm Club Swing

The single-arm club swing is a one-handed version of the swing, where your torso must resist twisting as the club moves outside your leg. It builds glutes, hamstrings and obliques. It suits intermediate lifters who have a solid two-handed swing.

Hamstrings Glutes ClubsIntermediate

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Single-Arm Club Swing, starting position

Muscles worked

Primary

Hamstrings
Glutes

Secondary

Forearms
Abs
Obliques

How to do the Single-Arm Club Swing

1
Stand with feet shoulder-width apart, holding the club in one hand beside your thigh.
2
Hinge your hips back and let the club swing behind you.
3
Keep your torso square and your back flat.
4
Drive your hips forward to swing the club up.
5
Resist twisting your torso as the club rises.
6
Let the club fall and hinge back to absorb it.
7
Finish your reps, then switch hands.

Form cues to remember

Hips drive the swing
Torso stays square
Squeeze your glutes
Control the descent

Common mistakes

Twisting your torso

Brace your abs and keep your shoulders square to the front.

Pulling with your arm

Relax your arm and let your hip snap create the speed.

Swinging too high

Stop at chest height to stay in control.

Rounding your back

Hinge from your hips and keep your chest tall.

Sets and reps

Conditioning	5–6 rounds of 20–30 seconds each hand, 30 seconds rest
Strength	3–4 sets of 8–10 reps each hand, 90 seconds rest

The off-center load puts more stress on your trunk, so start with a light club and stop if your back feels tight or sore.

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