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Kettlebell One Arm Swing
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A kettlebell swing with one hand. The offset load makes the trunk resist rotation while the hips drive the bell, building posterior chain power and grip.
How to do it
Hinge and hike the bell back between the legs with one hand. Snap the hips forward to float it to about chest height, letting the hips do the work and the arm guide it. Let it fall back into the hike and repeat, then switch hands.
Common mistake
Lifting the bell with the arm and shoulder, or letting the trunk twist toward the bell. Drive from the hips and keep the shoulders square. Learn the two hand swing first.
Helps with
- Running economy
- Core control
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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