One-Arm Swing

The unilateral power builder — single-arm swing that challenges rotational stability, grip, and exposes side-to-side imbalances

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Dynamic, Unilateral)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Erector Spinae, Core, Obliques
Equipment	Kettlebell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Bell placement: Kettlebell on floor, slightly in front and to one side
Stance: Feet shoulder-width apart, toes slightly out
Grip: One hand, overhand grip on handle
Free arm: Extended to side for balance, or behind back
Hinge: Push hips back, slight knee bend
Alignment: Hips and shoulders square to front — resist rotation from start

Key Differences from Two-Hand Swing

Aspect	Two-Hand Swing	One-Arm Swing
Grip	Both hands	Single hand
Rotational Force	Minimal	Significant
Weight Used	Heavier	Lighter (30-40% reduction)
Core Demand	Moderate	High (anti-rotation)
Grip Demand	Shared	Single hand (intense)

Setup Cue

"Set up exactly like two-hand swing, but now you're fighting rotation with every rep"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Hip Drive
🔝 Top Position
⬇️ Controlled Descent

What's happening: Loaded hinge with one arm, ready to explode

Kettlebell in one hand, arm straight
Hips back, chest up, shoulders square
Free arm extended or behind back
Weight in heels, ready to drive

Feel: Hamstrings and glutes loaded, slight pull to one side

Critical: Keep shoulders and hips square from the start.

Key Cues

Primary Cues

"Hips drive the bell" — not the arm
"Stay square" — resist rotation
"Same power as two hands" — don't compensate by reducing hip drive
"Core braced tight" — anti-rotation is the point

Free Arm Options

Option	Purpose	When to Use
Out to Side	Balance and counterweight	Learning the movement
Behind Back	More core challenge	Once comfortable
Switch Position	Neutral	Ready for hand-to-hand switch

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Explosive hip extension — drives bell upward	`█████████░` 85%
Hamstrings	Assists hip extension, controls eccentric	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintains neutral spine, resists lateral flexion	`███████░░░` 70%
Obliques	Resists rotation from asymmetric load	`███████░░░` 65%
Core	Braces entire trunk against rotation	`███████░░░` 65%

Stabilizers

Muscle	Role
Lats	Connects arm to torso, controls bell path
Forearms	Single-hand grip throughout movement (high demand)
Shoulders	Stabilizes arm, prevents strain

Unique Benefit

One-arm swings train anti-rotation strength far more than two-hand swings. This translates to better core stability in sports and daily life. Also significantly increases grip strength demands.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rotating with the bell	Shoulders turn toward working side	Defeats anti-rotation purpose	Brace core, keep square
Arming the bell	Pulling with shoulder/arm	Shoulder fatigue, less hip power	Relax arm, use hip drive
Too heavy	Can't resist rotation	Poor form, potential injury	Reduce weight 30-40% from two-hand
Leaning away	Compensating with lateral lean	Uneven loading, less benefit	Stay vertical, use core
Grip failure	Dropping or re-gripping mid-set	Interrupts rhythm, safety issue	Use lighter weight or chalk

Most Common Error

Allowing rotation — the entire point of one-arm swings is to resist rotation. If you can't stay square, the weight is too heavy or you need to build more core strength first.

Self-Check Checklist

Hip hinge (not squat) on descent
Explosive hip snap drives bell
Shoulders stay square throughout
Working arm stays relaxed until top
Grip secure for entire set

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Two-Hand Swing	Both hands on bell	Building hip hinge pattern
Light One-Arm	Very light weight	Learning rotation resistance
Dead-Stop One-Arm	Reset each rep	Building control

Variation	How	Emphasis
One-Arm Swing	Continuous reps, one arm	Standard unilateral work
Alternating Arms	Switch after each set	Balanced development

Variation	How	When to Use
Hand-to-Hand Swing	Switch hands at top	Advanced coordination
Heavy One-Arm	Heavier weight	Building max power
One-Arm Snatch	Pull bell overhead	Elite movement

By Target

Target	Variation	Change
Anti-Rotation	Slower tempo, focus on staying square	Core emphasis
Grip Strength	Heavier weight, fewer reps	Grip focus
Conditioning	Lighter weight, high reps, short rest	Cardio work
Coordination	Hand-to-hand switching	Skill development

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per arm)	Rest	Notes
Power	4-5	6-10	90-120s	Focus on explosive hips
Conditioning	3-4	15-25	45-60s	Lighter weight, metabolic work
Hypertrophy	3-4	10-15	60-90s	Moderate load, time under tension
Grip Strength	3-4	8-12	90s	Heavier weight, squeeze hard

Workout Placement

Program Type	Placement	Rationale
Kettlebell focus	Primary movement	Main power exercise
Strength day	Supplementary	After main lifts
Conditioning	Circuit component	High metabolic demand
Core training	Anti-rotation work	Functional core strength

Progression Scheme

How to Progress

Start with 50% of your two-hand swing weight. When you can do 3 sets of 12-15 per arm staying perfectly square, add weight in small increments (4kg/8lb jumps).

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Two-Hand Swing	Building foundation
Light One-Arm Swing	Learning movement pattern
Dead-Stop One-Arm	Need more control

Progressions (Harder)

Exercise	When Ready
Hand-to-Hand Swing	Comfortable with one-arm
Heavy One-Arm Swing	Want more load
One-Arm Snatch	Ready for overhead unilateral power

Unilateral Alternatives

Alternative	When to Use
Single-Leg Deadlift	Slower tempo, more control
Single-Arm Dumbbell Snatch	Different implement

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Grip weakness	Dropping bell, loss of control	Use lighter weight, build grip first
Low back issues	Rotation stress on spine	Stick to two-hand swings
Shoulder problems	Single-arm load	Reduce weight significantly
Core weakness	Can't resist rotation	Build with anti-rotation planks first

Stop Immediately If

Sharp pain in low back or shoulder
Loss of grip on kettlebell
Inability to stay square (rotation happening)
Dizziness or coordination loss

Progression Requirements

Before attempting one-arm swings:

Can perform 20+ two-hand swings with perfect form
Have basic anti-rotation core strength (can hold a side plank 30s+)
Solid grip strength (can hold heavy kettlebell 30s+)

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	Full flexion to extension	🟡 Moderate
Shoulder	Stabilization, slight flexion	Minimal active, high stability	🟡 Moderate
Spine	Maintain neutral, resist rotation	Anti-rotation stability	🟡 Moderate
Knee	Slight flexion	Minimal (~15-20°)	🟢 Low

Core Stability

One-arm swings are as much a core exercise as a hip hinge. The rotational resistance demand makes this excellent for building functional core strength.

❓ Common Questions

How much lighter should my one-arm swing be?

Start with 40-50% of your two-hand swing weight. If you swing 24kg with two hands, try 12-16kg for one arm initially.

Should my free arm be out or behind my back?

Out to the side when learning (helps with balance). Behind your back for more challenge (removes counterbalance assistance). Both are valid.

I keep rotating. What's wrong?

Weight is too heavy, or your core isn't strong enough to resist rotation yet. Use lighter weight and focus on bracing your core. You can also build anti-rotation strength with exercises like Pallof presses.

How do I know when I'm ready for hand-to-hand swings?

When you can do 3 sets of 12-15 per arm with perfect form (no rotation, explosive hips, solid grip), and you're comfortable with the rhythm.

📚 Sources

Biomechanics & Technique:

StrongFirst Kettlebell Manual — Tier B
Kettlebell Simple & Sinister (Pavel Tsatsouline) — Tier B
ExRx.net — Tier C

Programming:

NSCA Essentials of Strength Training — Tier A
StrongFirst programming guides — Tier B

For Mo

When to recommend this exercise:

User has mastered two-hand swings
User wants to address imbalances (one side stronger)
User wants more grip and core challenge
User is building toward kettlebell sport or advanced moves

Who should NOT do this exercise:

Can't do 20+ two-hand swings well → Build foundation first
Acute low back injury → Wait for recovery
Severe grip weakness → Build grip strength first
Core too weak to resist rotation → Build with planks and anti-rotation work

Key coaching cues to emphasize:

"Master two-hand swing first"
"Use 40-50% of your two-hand weight"
"Stay square — fight the rotation"
"Hips drive, arm is just a rope"

Common issues to watch for in user feedback:

"I keep rotating" → Weight too heavy or weak core
"My grip gives out" → Too heavy or need chalk/grip work
"My shoulder hurts" → Likely arming it, or weight too heavy
"One side feels way harder" → Normal! That's an imbalance to address

Programming guidance:

Must be able to do 20+ two-hand swings first
Start with 40-50% of two-hand weight
Build to 12-15 reps per arm before adding weight
Use for anti-rotation core work or unilateral strength
Excellent for exposing and fixing imbalances

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Key Differences from Two-Hand Swing​

🔄 Execution​

The Movement​

Key Cues​

Free Arm Options​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Unilateral Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Progression Requirements​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​