One-Arm Kettlebell Workouts for Unbeatable Strength

Single-arm kettlebel workout

Master Single-Arm Kettlebell Training

Single-arm kettlebell moves boost unilateral strength, reveal strength imbalances, and hone coordination. They’re great for total-body power and minimizing muscle dominance on one side.

Prime Benefits of One-Arm KB Workouts

  • Enhance core and grip strength
  • Improve athleticism and balance
  • Increase upper-body definition and shoulder stability
  • Great for small spaces or when you have just one dumbbell at home

One-Arm Kettlebell Sample Routine

Repeat 4–5x, ~20–25 minutes total.

  1. Single-Arm Swings (10–12 reps per side)
  2. Single-Arm Clean (6 reps per side)
  3. Alternating B-Stance Squats (6 reps per leg)
  4. Offset Push-Up (10 reps per side)
  5. Single-Arm Overhead Press (8 reps per side)
  6. Rest 45 seconds between rounds.

Safety First!

Dynamic one-arm lifts train the core differently. Evenly-loaded exercises can’t put the same strain on the stabilizer muscles of the shoulders, core, obliques, hips and spine. Always keep your back neutral and start with a modest weight until your form is dialed in. Slow and steady wins this race.

Finish Strong: Farmer’s Carry Bonus

Walk 20 m per set, holding the kettlebell on one side — this crushes the core and grip!