One-Arm Kettlebell Swing: 3 Drills for a Stronger Swing

June 22, 2022

If you’ve ever swung a kettlebell, it’ll be pretty obvious that the one-arm swing is more challenging than the two-arm swing.

But do you know why?

Why are you able to swing a heavier bell with two arms vs. one arm?

Well, aside from grip strength becoming a limiting factor as the bells get heavier, the whole idea of the one-arm swing is to stay square.

That bell wants to pull your body into rotation.

Your job is to fight that rotation.

The heavier the bell, the harder the fight.

It’s the asymmetrical load that makes the one-arm swing more challenging than the two-arm swing. It also recruits more muscles — especially core muscles.

In this video, we’re fixing two common problems with the one-arm swing — and they’re both all about that anti-rotational work you need to do when you’re single-arm swinging.

Get ready for some tips and drills that will take your one-arm swing from wacky to solid af.

0:00 — Intro
0:56 — Problem 1: Asymmetrical Setup
1:38 — Problem 2a: Rotating on the Backswing
1:51 — Problem 2b: Rodeo Arm
2:14 — Drill 1: One-Arm Sumo Kettlebell Deadlift
2:49 — Drill 2: One-Arm Hikes
3:30 — Watch Parts 2 and 3!

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