One-Arm Swing Variations

The one-arm kettlebell swing is really an assistance exercise for the snatch, says kettlebell guru Jeff Martone.

“One of the benefits of the one-arm swing is it works your back in a different way ... and it’s working your grip more because now you’ve got the same weight in one hand,” he explains at this CrossFit Kettlebell Trainer Course.

Among the drills Martone recommends is the half-rotation switch, allowing a change of hands in mid-air. The hands come together like a clap, and each stays in the same corner of the handle.

“It’s easiest, really, to switch where it’s weightless. You don’t have to even stop,” he says.

Next is the hand-to-hand switch where the handle stays horizontal.

“Again, that’s gonna help with later on,” he says, “when we’re doing our snatches.”

Finally, Martone performs some kettlebell juggling, which he says builds hand speed, grip endurance and rotational strength.

“It’s really multi-sport,” he explains. “You don’t have to get all crazy. You can keep it real simple.”

12min

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Additional reading: One-Arm Swings and Beyond by Jeff Martone, published Jan. 1, 2007.