One-handed swing that lights up hammies and grip.
Power comes from the hip snap, not the arm, keep your shoulder packed down.
The one-hand swing is the same hip snap as the two-hand version, hamstrings loading in the hinge and firing with the glutes to float the bell, but the single grip adds a rotational pull you have to fight every rep. Your grip and shoulder work overtime keeping the bell tracking straight while staying packed. It earns its place for power development with a built-in anti-rotation tax, plus serious grip work the two-hand swing never delivers.
Chest height, same as two hands. If it is climbing higher you are lifting with the arm instead of letting the hip snap set the height.
You are letting the free side go slack. Square your shoulders, keep your core braced, and let the free arm mirror the movement to balance the pull.
A hinge. Hips travel back, shins stay near vertical, and the bell hikes high between your legs. If your knees push forward and the bell drops low, you have turned it into a squat.
