1 Arm versus 2 Arm Kettlebell Swing

1 Arm versus 2 Arm Kettlebell Swing Transition and Differences

What you need to know and how to transition.

“I feel like I got 2 handed swings DOWN. But when I try 1 handed swings everything just feels weird. Lack of power from glutes and hamstrings. None of that push that 2 handed swings gives. I’ll start in the same potion, hip hinge but bringing it up feels completely different and off. Any tips?”

Brad T.

There is a huge difference between a 1 handed and 2 handed kettlebell swing and your transition from double to single-arm needs to happen with care. There are a few things to take into account and look out for.

For example, if you swing a 20kg/44lb, then with one arm you should go down in weight to 12kg/26lb or so, especially at the beginning of your kettlebell journey. So, if you are having trouble with the transition, are you switching weights when going for single-arm swings?

The single arm is also A LOT more core work, especially in the area of resisting rotation, and this is usually an area where people are lacking conditioning as most people do not work on strengthening the rotation of the spine. Also, there is a lot more work on the scapula and shoulder, and a lot more stabilization is required.

As you pull the weight out (with the legs) there will be a rotational force acting upon the spine and if the muscles that work to resist that rotation are weak, then you can’t produce the power required to get that weight high. You can’t be explosive as your spine says no.

Of course, any core work is going to help you but especially exercises that involve rotation of the thoracic spine like the kettlebell Windmill, Bent Press, and Turkish Get-up.