Single Arm Kettle Bell Swing

21 Sep Single Arm Kettle Bell Swing

The development of power is integral in the strength and conditioning program of the overhead throwing and striking ahtlete. The development of speed in throwing and hitting by the baseball, softball, tennis, golf, volleyball, or lacrosse athlete is integral in success during competition. The process of developing the power components of the kinetic chain requires the implementation of specialized exercises within the athlete’s strength and conditioning program.

The specialized exercises typically classified as Olympic Lifts, Olympic Hybrids, Plyometrics, and certain Kettle Bell Exercises improve the power outputs of the kinetic chain via the neural and muscular systems. Speed of movement is essential in these exercises and as a result load is very important to monitor. Looking at the power requirements of the overhead throwing and striking athlete we have four essential areas to develop. We are looking develop the lower body body centered on the hips, rotary power addressing the transverse plane movements of these athletes, and upper body throw and push power.

Recognizing a number of different power components are needed to be addressed within the athlete’s strength and conditioning program, a number of different modalities and training tools will be utilized. The Kettle Bell is one training tool which the strength and conditioning coach can utilize in the power development of this athletic population. The Kettle Bell will be implemented into hybrids of Olympic lifts in addition to swings. Kettle Bell Swings are a very useful exercise to develop the lower body and hips. Additionally, the kettle bell is a very good training modality to implement with older athletes and the general population where Olympic Lifts may be not conducive due a number of factors affecting these individuals.

The Single Arm Kettle Bell Swing addresses the lower body and hips in addition to providing offset within the exercise. The offset adds another dimension to the exercise as additional energy is required to resist the rotation caused by the single kettle bell. The load of the exercise will be less due to this offset though the benefits of the exercise are the same relative to the lower body and hips.

Improves Your: Lower Body Power

Why It’s Important: Speed development in the throwing and striking motions requires power acquisition from the lower body and hips. The power generated from the hips and lower body is transitioned through the kinetic chain into club, bat, racquet, or ball.

The Common Problem: A lack of lower body power will limit speed production. Limitations in speed production will decrease competitiveness and lessen the overall development of the athlete.

The Solution: The implementation of power training exercises within the athlete’s strength and conditioning program. The goal of these exercise are to enhance the power outputs of the kinetic chain allowing the athlete higher levels of speed production within the athletic actions of their sport.

Single Arm Kettle Bell Swings

Set Up:

  • Stand with feet shoulder width apart, toes pointed forward, knees bent, hips press backwards, arms extended, and right hand grasping the kettle bell slightly in front of your feet



  • Swing the kettle bell backwards through your legs by hinging at the hips keeping both arms straight
  • Forcefully extend the hips and knees driving the kettle bell back through your legs
  • Continue to extend the legs and hips until your torso is upright and the kettle bell is directly front of your chest with the right arm extended
  • Complete the repetition by bending the knees, hinging the hips, and returning the kettle bell in a swinging action back through the both legs
  • Repeat the swing of the kettle bell for 6-20 repetitions
  • Perform movement pattern with opposite arm


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.