How to Make Kettlebell Swings Twice as Explosive With This Grip Change

Kettlebells have long been used as the gold standard for building full-body strength. Originally used in Russia as a farming tool to measure the weight of certain goods, modern-day kettlebells are utilized in myriad workout programs, from Hyrox workouts to functional workouts outside of specific kettlebell workouts. 

Unlike dumbbells, where the weight is evenly distributed on both ends of the handles, a kettlebell's unique weight distribution challenges muscles to stay stable through isolation and compound exercises, explosive exercises, and traditional strength training.

It's one of the best ways to hone brute strength, full-body power, and fix imbalances. 

Related: 10 Best Kettlebell Workouts to Forge Mass, Strength, and Endurance

Of the most popular kettlebell exercises is the kettlebell swing—a full-body movement that targets the entire posterior chain, including the glutes, hamstrings, calves, quads, traps, and beyond. While most people perform this popular total-body move by holding the handle with both hands, Lee Boyce, C.P.T. suggests a hack that can make your kettlebell swings twice as explosive. 

"Using a single arm allows lifters to focus more on the hinge component of the swing, without feeling confined by having their hands in one spot," he says. "Having one arm free enables a greater reach through the legs, which encourages a longer spine position. This can especially come in handy for wider, bigger lifters who feel constrained with both hands in a narrow grip on a single kettlebell."

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Using both hands allows for more stabilization for the kettlebell throughout the movement, so if you try this trick and feel slightly out of control Boyce suggests making "sure the free arm is helping the swing."

"The great part about this exercise is the non-kettlebell arm can 'guide' the patterning a bit, and add some force to the lifter's hip drive," Boyce says. 

If you're unsure about weight, don't hesitate to grab a heavier bell. Within reason, a heavier weight is preferable because it forces you to work through the proper mechanics. You can let gravity move you through the swing, rather than muscling a lighter bell.

Related: A Complete Guide to Perfecting Romanian Deadlifts