One Arm Kettlebell Swing

The One Arm Kettlebell Swing is the natural progression on from the double handed swing. Swinging with one arm rather than 2 puts extra demands on the shoulder and also attempts to pull the body into rotation. Swinging the kettlebell with one arm will develop your core muscles more intensely as well as developing your shoulder stabiliser muscles as the shoulder is pulled out of joint.

The One Arm Swing Basics

The fundamentals of the kettlebell swing are exactly the same as the 2 handed swing but many people find the exercise a little easier because there is more room to swing the bell between your legs. Also if you are guilty of muscling up the kettlebell with your shoulder muscles with two handed then the single handed swing encourages you to use more of your hip drive to elevate the kettlebell.

Beware Your One Arm Swing Progressions

It can be a big progression to go from one handed swings to two handed swings because effectively you are doubling the load on the shoulder. So please ensure that you progress slowly. If you are comfortably swinging a 16kg kettlebell with both hands and then wish to progress to a single handed swing then you may want to start with a 12kg first before moving onto the 16kg.

Some Workouts to Try

Workout 1

  • One Arm Swing – 30 secs each side
  • Rest 30 secs
  • Repeat 3-6 rounds

Workout 2

  • One Arm Swing Left – 30 secs
  • Slingshot – 30 secs
  • One Arm Swing Right – 30 secs
  • Slingshot – 30 secs
  • Repeat 3-6 rounds

Workout 3

  • One Arm Swing – 15 secs each side
  • Rest 15 seconds
  • One Arm Swing – 30 secs each side
  • Rest 30 seconds
  • One Arm Swing – 45 secs each side
  • Rest 45 seconds
  • One Arm Swing – 60 secs each side