Single-Arm Kettlebell Swing: Unilateral Power, Grip Strength, and Core Control

Last Updated on 29 July 2025 by Greg Brookes

The single-arm kettlebell swing, also known as the one-arm swing, is the natural evolution of the two-handed swing. It brings a new level of challenge to your training, demanding more from your grip, shoulders, and core, while still delivering the explosive, fat-burning benefits that make the kettlebell swing a staple in strength and conditioning programmes.

If you have already mastered the two-handed swing (read my full guide here), it is time to level up with this powerful progression.

What Is the Single-Arm Kettlebell Swing?

At its core, the single-arm swing follows the same movement pattern as the two-handed swing. It is a ballistic hip hinge powered by glutes and hamstrings, not a squat.

But with only one hand on the bell, your body has to fight rotational forces. This makes it a superior movement for building unilateral strength, core stability, and shoulder integrity.

Muscles Worked

The single-arm swing hits almost every major muscle group. Here’s what is working hardest and why:

• Glutes and hamstrings provide the power behind the swing, driving hip extension.
• Core and obliques brace against the rotational force, stabilising your spine and torso.
• Upper back and scapular stabilisers help control shoulder position and keep the arm in alignment.
• Forearms and grip are taxed throughout, as you hold onto the bell under dynamic load.

It also trains all the smaller stabilisers that prevent the kettlebell from pulling your torso off-line, a demand not present in the two-handed version.

Benefits of the Single-Arm Swing

Why should you include this in your programming? Beyond the basics, this variation adds a range of unique benefits:

• Builds anti-rotational core strength by forcing your torso to resist being pulled sideways.
• Reinforces shoulder stability as your scapular muscles must work harder to maintain position.
• Improves unilateral power and balance, addressing asymmetries.
• Enhances grip endurance, which often limits performance in other lifts.
• Provides more clearance between the legs, making it more accessible for some lifters.

You still get all the cardiovascular, postural, and fat-burning benefits of the regular swing, but with more neurological and muscular challenge.

How to Perform the Single-Arm Kettlebell Swing

Step-by-Step Technique:

1. Setup: Place the kettlebell 12 inches in front of you. Feet shoulder-width apart.
2. Hinge: Push hips back, keep spine neutral, and grip the kettlebell with one hand.
3. Hike: Pull the bell through your legs like a hike pass.
4. Snap: Drive hips forward explosively, allowing the bell to float to chest height.
5. Control: Let the bell fall naturally and guide it back through your legs.
6. Repeat: Maintain posture, rhythm, and core engagement.

Watch a Video of the Kettlebell Single Arm Swing:

Coaching Cues:

These tips will help you fine-tune the movement:

• Keep the free arm relaxed or mirrored to balance rotation.
• Snap hips before the arm rises, do not muscle the bell up.
• Feel the glutes contract at the top and abs brace tight.

Common Mistakes to Avoid

Even seasoned kettlebell users slip into these form errors. Keep an eye on the following:

• Twisting the torso: The bell will try to rotate your body. Resist with your core.
• Shrugging the shoulder: Keep the shoulder packed and scapula engaged.
• Over-gripping: Your hand should guide the bell, not choke it.
• Squatting the swing: Hinge, do not squat.

Progressions: Building Up to the One-Arm Swing

If jumping into single-arm swings feels like a big leap, follow this smart progression to develop strength and technique:

1. Master 60 seconds of two-handed swings to build hip drive endurance.
2. Do 10 reps per arm. Repeat for 3 rounds to develop unilateral control.
3. Work up to 60 seconds per arm for full swing volume.
4. Increase kettlebell weight by 4kg. Return to step 1 with the new load.

Sample Workouts

Here are three ways to plug the single-arm swing into your weekly routine:

Workout 1: EMOM Challenge
For conditioning and pacing:

• 10 swings each arm, every minute on the minute
• Duration: 5 to 15 minutes

Workout 2: Swing and Slingshot
To work recovery and flow:

• 30 sec one-arm swing left
• 30 sec kettlebell slingshot
• 30 sec one-arm swing right
• 30 sec kettlebell slingshot
• Repeat 3 to 5 rounds

Workout 3: Ladder Format
For progressive volume:

• 15 sec per arm
• 30 sec per arm
• 45 sec per arm
• 60 sec per arm
• Rest as needed between rounds

Variations

Once you are solid on the basic one-arm swing, explore these movement upgrades:

• Hand-to-hand swings: Change hands mid-air to develop timing and flow.
• Alternating swings: Switch hands each rep for rhythm and coordination.
• High pulls or snatches: Build hip-to-arm transfer for more advanced lifts.

Equipment Tips

Choosing the right kettlebell can make or break your swing. Here’s how to select the right weight:

• Beginners: 8 to 12kg (women), 12 to 16kg (men)
• Intermediate: 16 to 20kg (women), 20 to 24kg (men)

Grip chalk and a smooth-handled bell reduce fatigue and improve safety during high-volume sets.

Coach’s Insight: Greg’s Take

In over a decade of coaching, I have found the single-arm swing to be one of the most revealing kettlebell exercises.

It shows you instantly where your asymmetries, weak links, and movement flaws lie. It is not about how heavy you go, it is how well you manage the rotation, the shoulder, the rhythm.

I often use it in warm-ups to activate the core and in finishers for conditioning. When a client can swing confidently with one arm, I know they have built real control, not just brute strength.

Pro tip: Use your non-working arm as a counterbalance. Some athletes keep it tight to the side, others mirror the swing. It is about what stabilises you best.

Your swing progression continues. Explore all kettlebell swing variations and exercises.

Frequently Asked Questions