The one arm swing is a fantastic variation that adds a stability and core element to it with anti rotational properties. It allows you to work your grip harder and keeps your shoulder joint from rotating thereby improving shoulder stability.
Are You Ready For The One Arm Kettlebell Swing
It is often used to train explosive power for aerobic or cardiovascular conditioning or in circuit training.
1 arm kb swing. Demo of a one arm kettlebell swing for hip power and core stability and strength. The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing. If you want an aerobic effect you chose a weight and pace you can maintain for a longer duration.
The one arm kettlebell swing is an advanced variation of the basic two handed kettlebell swing. The single arm kettlebell swing is a popular exercise emphasizing the muscles of the hamstrings glutes and back. The single arm kettlebell swing is the gateway to kettlebell cleans and snatches.
Ok so you are comfortable with the two handed swing now lets look at the one arm kettlebell swing in a little more detail. It helps boxers in building skills required for doing more advanced lifting movements. You can use the single arm kettlebell swing on its own for cardio workouts.
If you want an anaerobic effect you chose a heavier weight and increase the pace. Swinging the kettlebell with one arm is a natural progression on from the two handed kettlebell swing. By staying linear you work rotational power without actually rotating.
Because you are only swinging with one arm at a time it is also uniquely challenging to the grip and core muscles. Get my free beginner kettlebell video course here. If you have not mastered the two handed kettlebell swing then it is very important that you begin with this kettlebell exercise first.
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