Swinging with one arm works your shoulder stabilizers harder as you keep your shoulders down, in the socket and square. If you want to train your swing to maximize these qualities, nail this position at the “catch”: Position 1: The Back Swing Grip the deck with the feet and drive through the mid-foot as you're coming out of the catch. The grip strength of the hand holding the kettlebell will also be challenged as the swinging forces try to take the kettlebell away and out of the hand. As a simple guide to follow here is how I recommend you progress from two hands to one. Being a senior, I need a strong back. Once you can swing well and effectively from your hips then whether you bend your arm at the top or not is up to you. Oh — by the way — I’ve been doing practice one-legged squats in anticipation of the pistol squats. Once you can swing from hand to hand it makes your kettlebell training flow much better enabling you to easily transition from one exercise to the next. This move is similar to the traditional kettlebell swing, but it only uses one hand. Once you get the hang of the swing, try this workout. I’m doing the Women’s training package right now and am on week 3. This helps strengthen the lumbar and abdominal muscles in a different way than the traditional kettlebell swing. Extend until your free leg is behind you for balance. If you want to improve your one-arm swing, you need to swing both arms. - It allows you to work your grip harder and keeps your shoulder joint from rotating thereby improving shoulder stability. . Swinging your non-working arm in unison with your kettlebell arm will help you coordinate the movement and develop better power and timing. Kettlebell swings are fast and explosive, while deadlifts are much slower. Working one hand swings will also help you progress to alternating hand swings, cleans, high pulls, and eventually snatches. You should always start a one arm swing with both hands on the kettlebell. one-arm kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience. One Arm Ballistics. Hi Greg. One arm swings are also a good way to get more bang for your buck, so to speak. "Because you are only using one side of your body, you must keep tension in your core at the top of the swing to stay balanced," says Tarr. HINGE 3. Variation 3: Kettlebell One Hand Swing. The main difference between swings and deadlifts is the speed of movement each one employs. 1-Arm Kettlebell Swing. I’ve never done single-arm kettlebell swings and don’t understand the benefit of using one arm. Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders. Two Handed Kettlebell Swing Benefits. HIKE 2. Using the kettlebell hand to hand swing will also be useful to improve the flow of your workouts. Great program with a lot of thought put into it. Repeat for 3 sets of 12 repetitions on each side. Every rep counts when you swing a kettlebell – from rep 1 to rep 20 – each one should look as fluid and as powerful as the very first one. If you have been to a StrongFirst kettlebell certification or course, chances are that you have heard this statement. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. It’s also the foundation for more advanced kettlebell movements like one-arm swings, cleans and snatches. All the best. The one arm KB swing is closer to the paddle board stroke than the two arm kettlebell swing. You might have to … Let's take the one arm kettlebell swing for example. Many people actually find the single handed swing a little easier because there is more room to swing the bell in between the legs. One-arm kettlebell swings help develop core muscles and target stabilising muscles as … Thanks! Kettlebell swings teach you to be quicker off the floor, which should help increase your deadlift performance. The one-arm swing can progress to the hand-to-hand swing, where the hand holding the kettlebell is switched during the float at the top of the swing. You require your core to do more work to stabilize and keep a straight trajectory. Your email address will not be published. Watch a tutorial video of the 1 Arm Kettlebell Swing below: It can be a big step to go from the two handed kettlebell swing to one handed kettlebell swing because effectively you are doubling the load on the shoulder. Your core muscles also have to work extra hard in order to balance the forces of the kettlebell trying to pull you into rotation. Some seasoned CrossFit athletes will actually alternate between arms, so they’ll do one left-handed kettlebell swing, one-handed kettlebell swing, and so on. Change your mechanics around a bit to use just one arm. To see more posts about hip hinge workouts, go here. The one arm kettlebell swing is an excellent starting point for those learning the hip hinge movement pattern. 1. The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing. This will square your shoulders and you won't start off in bad form before you even start the swing. Tried the one arm swing today for the first time, I can definitely feel it in my shoulders! In this article, we are going to look at some of the reasons why the Kettlebell swing is the ultimate exercise and why you should add it to your training program now! Hi Joanne, the Swings on week 9 are Two Handed Swings x 30 reps rather than One Handed . This particular variation does the same movement as the kettlebell swing, just uses one arm at a time. You promote symmetrical development by doing the same amount of reps per side, ensuring you are placing the same effort rather than doing both sides at the same time. OscarOctober 15, 2016Kettlebell Exercises0 Comments. You can make the workouts even more challenging by trying to perform the 20 repetitions (10 on each side) every minute. Your core muscles work harder as you resist the weight of the kettlebell trying to force your body to rotate. Lets take a quick look at the benefits…. FLOAT. Everything else is pretty similar. We encourage you to check out these other kettlebell exercises if you have not done so already. Swinging the kettlebell with one arm is a natural progression on from the two handed kettlebell swing. Anywhere after the workout is great for the swing, as well as in between harder exercises such as the Kettlebell Snatch. Those dancers that practiced … As mentioned, KB swings are one of the most common exercises done incorrectly, ... Single-Arm Kettlebell Swing. The two-arm is sort of the entry-level swing while the one-handed is the more advanced move. Kettlebell Single-Arm Swing The kettlebell swing isn't your typical arm-strengthening move, but for this kettlebell arm workout, its important foundational exercise, says Rhodes. Thank you – clear, detailed demo with great instructions and tips. The most important thing about the arm is keeping the shoulder back and in its socket purely because you don’t want to be putting a passive stretch through your soft tissue when it’s vulnerable. They won’t be pretty. It’s fabulous to be able to travel anywhere with my own gym! This will square your shoulders and you won't start off in bad form before you even start the swing. As I’m sure you are aware this is one of the most important kettlebell exercises of them all. So, whether you’re training at home or at the gym, a kettlebell is all you need to add this movement to your routine. You can also learn more about CrossFit Vs Bodybuilding. 1. Also if you are guilty of muscling up the kettlebell with your shoulder muscles with two hands then the single handed kettlebell swing encourages you to use more of your hip drive to elevate the kettlebell. This counts as one rep. The benefit to this is three-fold. The Swing is the Center of the Universe. Hi Pat, the arm is chest height and the kettlebell is in the centre of the body and slightly angled in as you mention. The main difference between swings and deadlifts is the speed of movement each one employs. The Single Arm Kettlebell Swing modifies the same movement as a standard two arm swing, but focuses on deeper strengthening of one arm at a time. One Arm Kettlebell Swing Benefits The one handed kettlebell swing has the same benefits as the two handed kettlebell swing except it has a few hidden extras. Lets take a quick look at the benefits…. Lower the kettlebell until your upper body is parallel to the ground. You are activating the largest muscles in your body, the glutes, along with the whole posterior chain. Additionally, you have to keep your shoulder blades back and neck straight the entire time. Return to the standing position. 9 Most Effective Nutrition for Fat Loss Tips, Increases demands on the shoulder stabilising muscles, Strengthens upper back scapular region on the swinging side, Feels more comfortable passing down and in between the legs. Or is the arm straight out with the KB aligned with the side of the body? I’ve never done single-arm kettlebell swings and don’t understand the benefit of using one arm. Each one arm swing is broken up with the kettlebell slingshot which gives you time to get your breath back. Hi Maria, your grip strength will naturally improve and although your hands may get sweaty you will feel more comfortable holding on, just keep practicing but don’t let go . The Single Arm Kettlebell Swing modifies the same movement as a standard two arm swing, but focuses on deeper strengthening of one arm at a time. Kettlebells allow for greater range of motion than other weight training methods, while the swing motion incorporates some cardio into the workout. The ultimate exercise should be one that is not only effective in any setting, but also versatile. OK, so you are comfortable with the two handed swing now lets look at the one arm kettlebell swing in a little more detail. Set your interval timer to beep every 60 seconds and then perform your 20 total repetitions every 60 seconds. Using a gentle exercise like the kettlebell slingshot in between more cardio based exercises is called active recovery which means that rather than stopping you still keep your heart rate elevated. Kettlebells allow for greater range of motion than other weight training methods, while the swing motion incorporates some cardio into the workout. Swinging the kettlebell with one arm rather than two puts extra demands on the shoulder and also attempts to pull the body into rotation. The kettlebell must be parked after every set of 10. Change your mechanics around a bit to use just one arm. The single, or one-arm kettlebell swing, is a toning exercise that can be mastered with a few simple steps. Builds explosive hip power - Numerous studies have shown that kettlebell swings help with jumping ability (from college volleyball players to sedentary individuals). Kettlebell swings work most of the muscles in the body but in particular those of the posterior chain, namely the glutes, hamstrings, spinal erectors and core muscles. If you want to train your swing to maximize these qualities, nail this position at the “catch”: Position 1: The Back Swing Grip the deck with the feet and drive through the mid-foot as you're coming out of the catch. Weighty kettlebell swings strengthen the same muscles used in deadlifts. Squat down, and pick up a kettlebell with your right hand. I’ve really enjoyed learning a few new exercises and perfecting them through the weeks. Copyright © 2021 GB Personal Training Ltd. All rights reserved. The kettlebell swing has many awesome qualities! Watch the one-arm kettlebell swing video, learn how to do the one-arm kettlebell swing, and then be sure and browse through the one-arm kettlebell swing workouts on our workout plans page! Using the shoulders when swinging. 1. Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs. A quick list of advantages might show why it is written about so often: 1. HIKE. RELATED: 3 Deadly Sins of the One-Armed Kettlebell Swing . Two-Hand Swing . Stand with your feet wider than hips-width apart, toes slightly pointing out. The arm is straight out but is the KB center chest which means the straight arm is angled in. Greg lives in Oxford, in the UK, with his wife Lucy. The swing is one of the most common kettlebell moves, however, it’s not the only one. Step 3: All in the same motion stand back up and swing the kettlebell up to shoulder height. The single-arm kettlebell swing is a popular exercise emphasizing the muscles of the hamstrings, glutes, and back. Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders. Just like with the two-arm variation, you begin with your back almost parallel to the floor as shown in #1 and the kettlebell held by the handle. Fabio Zonin told me about his recent Italian study with ballet dancers. I would have like a front view as well. While performing a kettlebell swing, you can choose to use one hand or both. Wonderfully challenging and good practice at managing weight vs repetition and very timely with your newsletter of last week. This is where the “hike pass” is so important. Kettlebell swings are fast and explosive, while deadlifts are much slower. The one-arm swing can progress to the hand-to-hand swing, where the hand holding the kettlebell is switched during the float at the top of the swing. But I hope by Week 12 they grow closer to becoming a thing of beauty! Required fields are marked *, Your source for the best Kettlebell Workouts, Kettlebell Swing, but only one arm at a time. Greg, while most people talking about how to do kettlebell swings online seem to be saying that when doing one-arm swings, the arms goes straight in front of your body, some people like Valery Fedorenko believe it is best to have your elbow bent towards the chest somewhat at the top of the swing. An altered version of the Kettlebell Swing, the One-Arm Kettlebell Swing should be treated the same. Step 2: Bend at the waist and knees and bring the kettlebell down between your legs. The single arm kettlebell swing is the gateway to kettlebell cleans and snatches. Just ensure that you can swing the 12kg for 60 seconds non-stop before moving onto the single arm. It is important that the lower back is kept stable via a strong contraction of the core muscles and a good hip hinge technique. The one arm kettlebell swing is a variation of the kettlebell swing and a total body movement that primarily works the muscles of the posterior chain, emphasizing the hamstring complex.. The kettlebell will also feel more comfortable when swinging between the legs because there is more room because the other arm is not involvedAre You Ready. At the top of the swing, where is the KB? The most important and effective part of the swing is the hip drive, this is what most people have trouble with. I’m currently doing 2 back-to-back sets of 15+15 reps with 12 kg. HIKE. You can use the single arm kettlebell swing on its own for cardio workouts. 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