1 Handed Kettlebell Swings

1 handed kettlebell swings are an excellent exercise.

They're a powerful ballistic hip hinge.

You can use the exercise to promote:

1. Power

2. Strength/muscular endurance 

3. Hypertrophy 

4. Conditioning 

"What muscle does it work?"

The main muscles worked are the glutes and hamstrings. But, the abs, obliques, lats, spinal erectors, traps, shoulders, quads, and forearms are also involved to some degree, making it a very good bang for your buck exercise, despite not being "optimal" for any single muscle group.

I like to finish out my leg workouts with 2-3 sets of 10-20 reps per arm. It gets the legs, buns, and lungs pumpin' and finishes off anything left over after my squat pattern (usually Bulgarian split squats), primary hinge pattern (usually single leg or B stance RDL), secondary squat pattern (split squats, front squats, or pistols), hamstring curl variation, and, of course, the calves.

I also like to use 1 handed kettlebell swings in EMOM or Tabata style with quick conditioning workouts 1-2 times per week.