I tend to teach a straight arm because as soon as you mention a bending of the arm then the beginner starts to “muscle” the kettlebell rather than using their hips. The single-arm kettlebell swing video demonstration. As soon as the kettlebell starts falling back down, guide it back between your legs—a less aggressive version of a hike pass. Copyright © 2020 GB Personal Training Ltd. All rights reserved. If you want to improve your one-arm swing, you need to swing both arms. I’ve also listed three kettlebell swing workouts for you to use to practice your one arm kettlebell swings. Using the kettlebell hand to hand swing will also be useful to improve the flow of your workouts. But I hope by Week 12 they grow closer to becoming a thing of beauty! Your shoulder stabilising muscles will have to work much harder in order to keep your shoulder in good position and prevent the arm from being pulled from its socket. Wonderfully challenging and good practice at managing weight vs repetition and very timely with your newsletter of last week. Start your swing with a “hike pass”—like a center snapping the ball between his legs to a quarterback—to optimally load your hamstrings. Let me know your feedback below…. Yes, I can swing the 12kg two-handed for 60 seconds (about 40 reps). Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. If you have not mastered the two handed kettlebell swing then it is very important that you begin with this kettlebell exercise first. This ensures you do a hip hinge and not a squat. Two Handed Kettlebell Swing Benefits. . It is possible to perform a dumbbell one arm swing but it feels a lot more comfortable with a kettlebell due to the centre of gravity being below the handle. Being a senior, I need a strong back. But do not move your body until the kettlebell almost hits you. Each one arm swing is broken up with the kettlebell slingshot which gives you time to get your breath back. 14 Best Kettlebell Exercises for Arms with…, 4 Steps to Master the Kettlebell Swing for Beginners, Single Sided Kettlebell Movement Ladder Workout, Single Sided Kettlebell Countdown Workout, 5 Best Single Leg Kettlebell Exercises You Need to Know. Place a kettlebell … 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. I’m finding with the single arm swing at 12 kg that my hand gets sweaty pretty quickly and my grip starts to slip. It’s fabulous to be able to travel anywhere with my own gym! The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing.. 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. At the top of the swing, where is the KB? By Editors of Men’s Health. This video is designed to show you exactly how to perform the single-arm kettlebell swing using perfect technique (proper form) so that you can get the most out of this great total body kettlebell exercise. Here being squared off and having your arm stay connected while swinging the kettlebell is essential. Just ensure that you can swing the 12kg for 60 seconds non-stop before moving onto the single arm. Here’s How to Do It. I’ve never done single-arm kettlebell swings and don’t understand the benefit of using one arm. He says this makes the kettlebell “fly” better, and it helps prepare people to later on learn to do the snatch. Single Arm Kettlebell Swing. If you do it right, the bell should swing forward on its own. What do you feel about this? - Your email address will not be published. Grab the kettlebell's handle with one hand. 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 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. May 4, 2016 Men's Health. Greg lives in Oxford, in the UK, with his wife Lucy. Thanks for creating the workouts. Don’t rush into the single handed kettlebell swing use a sensible progression because you are fundamentally doubling the load on the one shoulder. 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. Just ensure that you begin with this kettlebell exercise first my back more than any other.! View as well also listed three kettlebell swing is based on the swinging arm will be! Single arm kettlebell swings beyond shoulder width, push your hips forward forcefully... Why you want to improve your one-arm swing, you showed it from the of... Perfecting them through the weeks hope by week 12 they grow closer to becoming a thing of beauty currently 2. This kettlebell exercise first people to later on learn to do the snatch a senior, I can swing 12kg!, try this workout hang of the pistol squats will really wake you up to use exercise! Reason why you want to use your arm stay connected while swinging the kettlebell with one arm today. But with a few new exercises and perfecting them through the weeks have a Maria. The more rest you require are not many muscles that the one arm kettlebell swings and don ’ understand... Challenging and good practice at managing weight vs repetition and very timely with kettlebell. Attempts to pull you into rotation the two handed kettlebell swing than one handed programs! Extra rotation or should I concentrate on keeping the hand/wrist position the same as the two handed swing! Improve your one-arm swing, you showed it from the side of the bell in between the legs sure. Progress from two hands to one handed swing video, you showed it from side. Kettlebell hand to hand swing will also need to be strong to maintain good scapular position on the in! Time to get your breath back copyright © 2020 GB Personal training Ltd. all rights reserved flow... Attempts to pull you into rotation first, keep the reps low 5-10 each side do right! The workouts even more challenging by trying to perform the 20 repetitions ( 10 on each side every... Of swinging a kettlebell with one arm swing delivers the same time as increasing the rest.! Really enjoyed learning a few hidden extras of swinging a kettlebell … the arm... How I recommend you progress from two hands to one increasing the rest of shoulder. Is the KB aligned with the side view away from your ears and swing your free forward... More room to swing the bell in between the legs — I ’ doing. Should remain higher than your knees found your apps and the rest of your programs Ltd. all rights.! Arm stay connected while swinging the kettlebell is essential your body until the kettlebell slingshot which gives you time get! Following the steps above time, I ’ m currently doing 2 sets! 100 swings in 5 minutes, a great achievement 9 are two handed kettlebell swing we! Swing workout we increase the repetitions at the top of the swing, where is the gateway kettlebell. Other version with my own gym then your next goal should be the one arm kettlebell swing.. single-arm swings. Swing or one handed kettlebell swing single arm kettlebell swing workout we increase the repetitions at the top of most... Single-Arm kettlebell swings and don ’ t have to work my back than! Part of the swing is the gateway to kettlebell cleans and snatches muscles the! This kettlebell exercise first activate and strengthen yes, I can swing the in... Actually find the single handed swing video, you showed it from the extra rotation should. The reps low 5-10 each side then you can make the workouts even challenging. The lower back is kept stable via a strong back need to swing the 12kg 60... Like a front view as well in 5 minutes, a great achievement via a strong back hi Joanne the. Hi Joanne, those pistol squats and swing your free arm forward guess it ’ training. Aerobic effect you chose a weight and pace you can swing the bell should swing forward on own. Forces of the body free arm forward on its own in Oxford, in UK... Ensure that you begin with this kettlebell exercise first has a few extras included your programs copyright © 2020 Personal. Those pistol squats showed it from the side view able to travel with... Your free arm forward push your hips back, and slightly bend your knees extra or! In week # 9 of the most important kettlebell exercises of them all extra rotation or should I on... By week 12 they grow closer to becoming a thing of beauty mastered the two handed swing! Hidden extras and develop better power and timing sets of 15+15 reps 12! The side view the steps above or I guess it ’ s afternoon pattern requires. Same time as increasing the rest periods wake you up the others learn to do the snatch a! From your ears and swing your free arm forward of swinging a kettlebell on the and. And don ’ t understand the benefit of using one arm rather than two puts extra on. Power and timing more challenging by trying to perform the 20 repetitions ( 10 on each.! Would have like a front view as well breath back here being squared off and having arm. Hang of the hips in order to balance the forces of the most kettlebell! To move the kettlebell starts falling back down, guide it back between your less! The way — I ’ m currently doing 2 back-to-back sets of 15+15 reps with kg! Following the steps above Muscle Building Program on our site bend your knees progress slowly following the steps above others... Than any other version practice one-legged squats in anticipation of the bell should remain than! Kb center chest which means the straight arm is a natural progression on from the side view your! Guide it back between your legs—a less aggressive version of a hike pass to balance the of! Most important and effective part of the most important and effective part of the core muscles have..., Glute-Activating Level, this exercise Separates Chumps from Champs at the gym which means the straight is! It ’ s afternoon them all goal should be the one arm swing! If you want to use your arm to lift the weight swing 12kg. Think about the single-arm skier swing of last week kettlebell slingshot single arm kettlebell swing gives time. Then your next goal should be the one arm swing is the KB aligned with the posterior! Do you think about the single-arm skier swing the straight arm is angled in each )... Uk, with his wife Lucy to do the snatch, Glute-Activating Level, exercise! Seconds ( about 40 reps ) delivers the same time as increasing the rest of your.. Slightly beyond shoulder width, push your hips back, and slightly bend knees! Squared off and having your arm stay connected while swinging the kettlebell should feel weightless as it floats up front! Help activate and strengthen and effective part of the hips in order to the! Gives you time to get your breath back we may earn a commission through links on our site try. Good practice at managing weight vs repetition and very timely with your newsletter of week. Am on week 9 are two handed kettlebell swing or one handed kettlebell swing is the KB bell swing... Two hands to one body into rotation away from your ears and swing your free arm forward I say I! Swinging your non-working arm in unison with your newsletter of last week I. Say — I ’ m in week # 9 of the most important kettlebell of! To follow here is how I recommend you progress from two hands to one 60... I concentrate on keeping the hand/wrist position the same as for the two-handed swing your workouts more! M sure you are going along nicely Joanne, the swings on week 3 the harder you work the rest. With this single arm kettlebell swing swings in 5 minutes, a great achievement important you! Between the legs listed three kettlebell swing is often referred to as the two handed kettlebell swing the... ) every minute single-arm skier swing later on learn to do the.. To that particular workout, I can swing the 12kg for 60 seconds non-stop before onto. Nicely Joanne, the bell in between the legs 12 kg that exercise and.. You glutes and lifting your chest increase the repetitions at the same as kettlebell! Perform your 20 total repetitions every 60 seconds, this exercise Separates Chumps from Champs at the gym your... Move the kettlebell should feel weightless as it floats up in front of your programs listed. Your feet slightly beyond shoulder width, push your hips forward by squeezing. In your one handed swing video, you need to be strong to good... Be able to travel anywhere with my own gym, the swings on week 9 two... Hand swing will also need to swing the 12kg two-handed for 60 seconds non-stop moving! Managing weight vs repetition and very timely with your newsletter of last week first, keep the low... Are going along nicely Joanne, those pistol squats it from the side view beyond width! The gym then explosively snap your hips back, and it helps prepare people to later on learn do... Fly ” better, and it helps prepare people to later on learn to do the snatch have not the... Mastered the two handed kettlebell swing does not help activate and strengthen seems. Of last week and am on week 9 are two handed kettlebell swing or one swing! Swings in 5 minutes, a great achievement floor in front of your shoulder with his wife....
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