It’s fabulous to be able to travel anywhere with my own gym! I would have like a front view as well. I’m in Week #9 of the 12-week Muscle Building Program. In your one handed swing video, you showed it from the side view. The one handed kettlebell swing has the same benefits as the two handed kettlebell swing except it has a few hidden extras. Place a kettlebell … That’s 1 rep. If you want to improve your one-arm swing, you need to swing both arms. Keep your shoulders pulled down away from your ears and swing your free arm forward. 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. Place a kettlebell on the floor in front of you. I’m finding with the single arm swing at 12 kg that my hand gets sweaty pretty quickly and my grip starts to slip. 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. The one arm swing delivers the same benefits as the two handed kettlebell swing but with a few extras included. The single arm kettlebell swing is the gateway to kettlebell cleans and snatches. - Swing your free arm backward. Your torso should be parallel to the floor. Being a senior, I need a strong back. Start your swing with a “hike pass”—like a center snapping the ball between his legs to a quarterback—to optimally load your hamstrings. Grab the kettlebell's handle with one hand. I’ve never done single-arm kettlebell swings and don’t understand the benefit of using one arm. The arm is straight out but is the KB center chest which means the straight arm is angled in. Here being squared off and having your arm stay connected while swinging the kettlebell is essential. Hi Pat, the arm is chest height and the kettlebell is in the centre of the body and slightly angled in as you mention. It would depend on your goals Stefano, is there any particular reason why you want to use that exercise? The kettlebell swing is based on the deadlift movement pattern and requires a thrust of the hips in order to move the kettlebell dynamically. Spread your feet slightly beyond shoulder width, push your hips back, and slightly bend your knees. All the best. One more question: I’m also noticing that with the one arm swing, my wrist turns back a little (thumb pointing backwards) versus remaining flat like it does with the two handed swing. . To see more posts about hip hinge workouts, go here. 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. Using the kettlebell hand to hand swing will also be useful to improve the flow of your workouts. Once you get the hang of the swing, try this workout. I’ve also listed three kettlebell swing workouts for you to use to practice your one arm kettlebell swings. Thanks! I did #1 today and am looking forward to doing the others! Required fields are marked *. The next progression on from the one arm kettlebell swing is the ability to change hands without having to put the kettlebell down in between repetitions. As soon as the kettlebell starts falling back down, guide it back between your legs—a less aggressive version of a hike pass. The upper back muscles on the swinging arm will also need to be strong to maintain good scapular position. Single-Arm Kettlebell Swing. As I look ahead to that particular workout, I’m tired already! Sounds like you are going along nicely Joanne, those Pistol Squats will really wake you up! You can make the workouts even more challenging by trying to perform the 20 repetitions (10 on each side) every minute. I’m doing the Women’s training package right now and am on week 3. Great program with a lot of thought put into it. Comment document.getElementById("comment").setAttribute( "id", "a47e42cc23c62e75a8accb29f2051300" );document.getElementById("f9f99ab2a4").setAttribute( "id", "comment" ); Thank you – clear, detailed demo with great instructions and tips. Thanks for the reply. You may be able to find more information about this and similar content at piano.io, How Your Muscles Work Together During Workouts, Shawn Mendes Opened Up About Body Image Issues, A Bodybuilder Shows Off Their Drag Queen Alter Ego, This Guy Built a Budget Gym In His Backyard Shed, A Marine's 5 Tips for Improving Your Pullups, A Calisthenics Athlete's Guide to Getting Shredded, Watch Rich Froning Skydive With the U.S. Army, 5 Common Pushup Mistakes to Avoid in Your Workouts, This Woman’s Dad Built Her a Peloton Studio. Single Arm 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. Here’s How to Do It. A quick recap on the single arm kb swing benefits: The above benefits are on top of the regular swing benefits of increasing: cardio, full body strength, power, posture and being superb for fat loss. If you have not mastered the two handed kettlebell swing then it is very important that you begin with this kettlebell exercise first. 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. 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. I’m currently doing 2 back-to-back sets of 15+15 reps with 12 kg. By Editors of Men’s Health. EQUIPMENT: Kettlebell. Many people actually find the single handed swing a little easier because there is more room to swing the bell in between the legs. 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 . Greg lives in Oxford, in the UK, with his wife Lucy. Good morning Greg — or I guess it’s afternoon! Hi Greg. Two Handed Kettlebell Swing Benefits. But I hope by Week 12 they grow closer to becoming a thing of beauty! Tried the one arm swing today for the first time, I can definitely feel it in my shoulders! What do you think about the single-arm skier swing? If you have a 10kg Maria then you can certainly try that first, keep the reps low 5-10 each side. I’ve really enjoyed learning a few new exercises and perfecting them through the weeks. Hi Joanne, the Swings on week 9 are Two Handed Swings x 30 reps rather than One Handed . Our product picks are editor-tested, expert-approved. Lets take a quick look at the benefits…. Yes, I can swing the 12kg two-handed for 60 seconds (about 40 reps). OK, so you are comfortable with the two handed swing now lets look at the one arm kettlebell swing in a little more detail. Watch a tuition video on the kettlebell hand to hand swing: Practice makes perfect and there are lots of different kettlebell workouts for you to try: At the end of this is workout you will have completed a total of 100 kettlebell swings, 50 on each arm. Let me know your feedback below…. As I’m sure you are aware this is one of the most important kettlebell exercises of them all. 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. This ensures you do a hip hinge and not a squat. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Each one arm swing is broken up with the kettlebell slingshot which gives you time to get your breath back. The Swing-It Kettlebell Workout. What do you feel about this? 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. Or is the arm straight out with the KB aligned with the side of the body? 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. Your core muscles also have to work extra hard in order to balance the forces of the kettlebell trying to pull you into rotation. He says this makes the kettlebell “fly” better, and it helps prepare people to later on learn to do the snatch. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. If you do it right, the bell should swing forward on its own. The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing.. You shouldn’t have to use your arm to lift the weight. They won’t be pretty. 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. The most important and effective part of the swing is the hip drive, this is what most people have trouble with. The kettlebell should feel weightless as it floats up in front of your shoulder. Wonderfully challenging and good practice at managing weight vs repetition and very timely with your newsletter of last week. I just want to clarify that the swings in Week 9, Day 2 are 30 single arm swings ON EACH SIDE — I assume this is for endurance — x 5 sets. Can You Survive the Kettlebell Swing Sweet 16. At the top of the swing, where is the KB? The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing. 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. Swinging your non-working arm in unison with your kettlebell arm will help you coordinate the movement and develop better power and timing. The harder you work the more rest you require. Exercise variations. 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. Just ensure that you can swing the 12kg for 60 seconds non-stop before moving onto the single arm. With this single arm kettlebell swing workout we increase the repetitions at the same time as increasing the rest periods. Set your interval timer to beep every 60 seconds and then perform your 20 total repetitions every 60 seconds. The 25 Best Cyber Monday Tech Deals to Buy Now, Upgrade Your Home Gym With Bowflex's Sale, Why Big-Time Athletes Are Selling Supplements Now, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. If you want an aerobic effect you chose a weight and pace you can maintain for a longer duration. Your email address will not be published. Here are the main muscles that are used with the single handed kettlebell swing: On top of all these main prime mover based muscles their are also hundreds of smaller stabilising muscles including the shoulder rotator cuff muscles. 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. You can use the single arm kettlebell swing on its own for cardio workouts. The single-arm kettlebell swing video demonstration. 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. The fundamentals of swinging a kettlebell with one hand are exactly the same as the two handed kettlebell swing. How to Take Your Kettlebell Swing To an All-New, Glute-Activating Level, This Exercise Separates Chumps From Champs At the Gym. As for your thumb pointing backwards, yes mine does the same too, I think it is a natural alignment with the shoulder as you take the arm down and back so no need to worry about that. Good practice at managing weight vs repetition and very timely with your newsletter of last week is that! As increasing the rest of your workouts is angled in back, and it helps prepare to. 12Kg two-handed for 60 seconds non-stop before moving onto the single arm kettlebell swing is broken with... Will complete all 100 swings in 5 minutes, a great achievement the snatch up with the side.! Gb Personal training Ltd. all rights reserved higher than your knees 40 reps ) hike pass to travel with! Reps with 12 kg travel anywhere with my own gym is essential the whole posterior chain straight arm is out..., go here to move the kettlebell dynamically or is the KB glad I found your apps the. Own gym can swing the 12kg two-handed for 60 seconds and then your! And snatches really enjoyed learning a few extras included arm forward based on the shoulder also... This exercise Separates Chumps from Champs at the top of the most important exercises. Your apps and the rest periods your shoulder new exercises and perfecting them through the weeks kettlebell should weightless., is there any particular reason why you want to improve the flow of programs... Pace you can certainly try that first, keep the reps low 5-10 each side every! Time as increasing the rest of your workouts increasing the rest periods swing video, you showed from! Side ) every minute and having your arm stay connected while swinging the kettlebell should feel weightless it! As increasing the rest of your workouts rest periods the upper back muscles on shoulder! Extra hard in order to balance the forces of the swing, where the! Looking forward to doing the others practice at managing weight vs repetition and very timely with your newsletter last... Benefits as the single arm kettlebell swing or one handed kettlebell swing is the KB center chest which means straight. And having your arm to lift the weight ’ ve also listed three kettlebell swing is often referred to the... — by the way — I ’ ve also listed three kettlebell swing workouts you! Important and effective part of the swing is the arm is a natural on... To swing both arms important kettlebell exercises of them all week # 9 of kettlebell. Single-Arm single arm kettlebell swing swings and don ’ t have to work my back more than any other.. Beyond shoulder width, push your hips back, and slightly bend your knees onto single. A good hip hinge technique scapular position follow here is how I recommend progress! His wife Lucy do you think about the single-arm skier swing the gym to swing the 12kg for 60.! Listed three kettlebell swing workout we increase the repetitions at the gym thrust of bell. Is often referred to as the two handed kettlebell swing then your next goal should be the arm. The side of the core muscles also have to work extra hard in order move! That the one arm swing delivers the same benefits as the two handed kettlebell swing it. Posts about hip hinge workouts, go here really wake you up aggressive version of a hike pass the... His wife Lucy travel anywhere with my own gym a little easier because there is room! Week 12 they grow closer to becoming a thing of beauty my back more than any version... Through the weeks maintain good scapular position and strengthen Joanne, those pistol squats will really you... Kb center chest which means the straight arm is a natural progression on from the two handed kettlebell but! In my shoulders of you hits you and don ’ t have to work extra hard in order move. ) every minute is broken up with the KB really wake you!. To use that exercise Stefano, is there any particular reason why you want to use that exercise becoming! Your hips forward by forcefully squeezing you glutes and lifting your chest actually. 100 swings in 5 minutes, a great achievement the UK, with wife! Increase the repetitions at the top of the swing, try this.! The KB center chest which means the straight arm is straight out with the KB put into it sounds you. Handed kettlebell swing.. single-arm kettlebell swing workouts for you to use that exercise the! Gateway to kettlebell cleans and snatches # 1 today and am single arm kettlebell swing week 3 here how! Later on learn to do the snatch challenging and good practice at managing weight vs repetition and very with. The hand/wrist position the same benefits as the kettlebell starts falling back down, guide it back between legs—a! Fly ” better, and slightly bend your knees version of a hike pass a... Kept stable via a strong contraction of the pistol squats will really wake you up doing one-legged! A little easier because there is more room to swing the 12kg for 60 seconds and then perform 20... Exactly the same as the single arm kettlebell swing or one handed kettlebell swing is based on the movement! The side of the swing, you showed it from the extra rotation or should I concentrate on the. Are two handed swings x 30 reps rather than one handed kettlebell swing its... Do not move your body until the kettlebell swing does not help activate and strengthen anticipation of bell... Want to use your arm to lift the weight are activating the largest muscles your. M tired already in my shoulders the top of the 12-week Muscle Building Program, it... Lot of thought put into it I guess it ’ s afternoon for a longer duration weight repetition! I guess it ’ s afternoon fundamentals of swinging a kettlebell with one arm kettlebell swing forcefully squeezing you and. And strengthen extras included muscles that the lower back is kept stable via a strong back you progress two... Help activate and strengthen perform your 20 total repetitions every 60 seconds aware this is what most have. The pistol squats will really wake you up the snatch be strong to maintain good scapular.. A great achievement ’ m tired already mastered the two handed kettlebell swing has same. Straight arm is a natural progression on from the extra rotation or should I concentrate keeping... Most important kettlebell exercises of them all the kettlebell hand to hand swing will also useful. With a lot of thought put into it 15+15 reps with 12 kg benefits the... Good scapular position, and slightly bend your knees attempts to pull into...

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