One-Arm Swing

How to do it

Same as a two-hand kettlebell swing, but with one hand. Swing the bell backward between your legs, snap your hips forward to send it up to chest height. Keep your shoulders square — don't let the loaded side rotate forward. The free arm mirrors the working arm or stays out for balance. Grip firmly but don't death-grip the handle.

Why it's good for runners

The off-center load forces your core to fight rotation, which is exactly what your trunk does when one leg is loaded mid-stride. It also reveals left-right strength differences you can't see in a two-hand swing.

Common mistakes

If your shoulder is sore later, you're using the arm — more hips, less arm. Letting the loaded side rotate forward turns a clean hip hinge into a low-back load; keep both shoulders pointing the same direction.