Single-Arm Kettlebell Swing: Hip Power Plus a Trunk That Won't Twist
The swing with one hand on the bell. Your hips snap it to chest height while your trunk stops it turning you. Switch hands between sets.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Hike it with one hand
Bell a step in front of you. Hinge, grip with one hand and hike it back high between your legs.
- 2
Snap the hips
Stand up hard. The bell floats to chest height. Your arm guides it; it does not lift.
- 3
Stay square
Your shoulders face forward. The bell tries to turn you toward it; you don't let it.
- 4
Free hand helps
Let your free arm swing with you or rest it at your side, whichever keeps you square.
- 5
Switch between sets
Finish your reps, park the bell and switch hands for the next set.
- 6
The test
Same height every rep and your chest square. When you twist toward the bell, the set is over.
Watch for
- Twisting toward the bell at the top.
- Pulling it up with the arm.
- The shoulder creeping up to your ear.
Questions
One-arm or two-arm kettlebell swing?
One arm adds a twist to refuse: the bell sits off to one side, so your trunk works to keep you square.
One-arm swing or alternating swing?
Start by switching hands between sets. The alternating swing passes the bell from hand to hand at the top of every swing.