One Arm Kettlebell Swing

Exercise Information

  • Alternative Names: Single arm kettlebell swing
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Hamstrings, shoulders, pecs, glutes, quads
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: None
  • Alternative: None

The one arm kettlebell swing is an advanced variation of the basic two handed kettlebell swing. It allows you to work your grip harder and keeps your shoulder joint from rotating thereby improving shoulder stability. It helps boxers in building skills required for doing more advanced lifting movements. The swing action is not the toughest part of performing this exercise, but controlling their shoulder properly is something that most trainees struggle.

One Arm Kettlebell Swing Exercise Information

  • Alternative Names: Single arm kettlebell swing
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebell
  • Muscles Targeted: Hamstrings, shoulders, pecs, glutes, quads
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations: None
  • Alternative: None

How to do a One Arm Kettlebell Swing

Place a kettlebell (weighing about 35-70 lbs) between your feet. Bend your knees while pushing your butt back to get into the initial position. Looking straight ahead, swing the kb forcefully and drive through using your hips to take the kettlebell forward and up toward your shoulder level. Swing the kettlebell back to the initial position and repeat.

Tips for Single Arm Kettlebell Swing

  • Keep your back flat when swinging the kettlebell between the legs.
  • Stop touching your knees or hips with the non-working arm to get the benefits out of this training.
  • Improve your one-handed swings by swinging your non-working arm in unison and avoid hanging it straight down.

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