Breaking Down the 1 Arm Swing
Once you've mastered the 2 hand swing, it's time to learn the 1 arm swing.
The 1 arm swing is great movement that works your abs and obliques as much as it does your legs, hips and back.
Learning the 1 arm swing also opens up your training options quite a bit.
Your training menu can now include complexes and chains, which is like adding rocket fuel to your muscle building, fat burning workouts.
The 1 Arm Swing
- 1Set up the same as the 2 hand swing, except with 1 hand on the kettlebell.
- 2Take in a big sniff of air and hike the bell high into the groin.
- 3Drive your heels into the ground and snap up into a standing plank.
- 4Pull your kneecaps up to lock out your legs, squeeze your glutes, brace your abs and pull your shoulder blades back and down.
- 5Keep your shoulders square, don't let the bell pull you forward.
- 6Keep your arm relaxed, your hips drive and your arm guides.
- 7Maintain the standing plank position as the bell comes to a float at the top of the swing.
- 8As the bell falls, guide it back into the hike position.
- 9Make sure the handle stays above your knees, keeping the bell high in your groin.
- 10The hand without the kettlebell should mirror the working arm.
The Hand to Hand Swing
- 11 arm swing with a switch at the top of each repetition.
- 2Make sure to switch hands on the upswing so you don't lose control of the bell.
The 1 arm swing is built on the foundation of a strong 2 hand swing.
Master the 2 hand swing and the 1 arm swing will be much easier to learn.
In Strength and Health,