Skip Nav

How to Do a 1-Arm Kettlebell Swing

This Kettlebell Variation Is 1 of the Reasons My Arms and Butt Are So Strong

Doing a regular kettlebell swing is a pretty common exercise, especially in CrossFit workouts. It's actually a move that targets the butt and legs, because you use your lower body to propel the bell upwards.

In order to challenge your sense of balance and target one side of the body at a time, you can do this intense variation holding the kettlebell with just one hand. It's also a great way to improve your grip and strengthen the shoulders, and it utilises the core more because you need to keep your abs completely engaged in order to successfully raise the kettlebell high enough.

CrossFit competitor and coach Dani Jenny (formally Dani Horan) from Champlain Valley CrossFit advises starting with a lighter weight kettlebell than you're used to for regular kettlebell swings. Also focus on just raising the bell to shoulder height instead of going overhead.

1-Arm Kettlebell Swing

  • Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with your right hand. Allow it to hang between your legs.
  • With a flat back and your core engaged, inhale to bend the knees, and push your butt back. The weight should be back in the heels, so your knees are in line with the toes.
  • Keep your abs strong and your right arm straight. Relax your left arm at your side. On an exhale, press into your feet, squeezing the legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell up to shoulder height.
  • Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
  • This counts as one rep. Complete the same number of reps with each arm.
Image Source: Getty / Drazen_
More from POPSUGAR
From Our Partners
40-Minute HIIT Running Workout
Tom Brady Praised Gisele's Training Routine and Workouts
How Do You Train For a Marathon Without Getting Injured?
Motivational Workout Playlist by Female Singers
How to Work Your Abs Doing Mountain Climbers
Baleaf High-Waist Running Leggings Review
Halle Berry Fitness Friday 5-Move Ab Workout Review
Warmup Videos You Can Follow Along to on YouTube
20-Minute Cardio & Core Workout
30-Minute EMOM Cardio Workout
Try This 15-Minute HIIT Routine If You've Never Done HIIT
The Best Type of Cardio For Building Muscle

From Our Partners

Latest Health & Fitness
All the Latest From Ryan Reynolds