One Hand Kettlebell Swing

Quote: "Knowing is not enough, we must apply.  Willing is not enough, we must do." - Bruce Lee

This exercise is similar to the two hand kettlebell swing. The difference is the one hand kettlebell swing is performed with the kettlebell held in one hand.  The other thing that makes this exercise tricky is the swapping of the kettlebell from one hand to the other.  Before you do the one hand kettlebell swing, make sure you have mastered the two handed kettlebell swing.

how to do a single arm kettlebell swing.

Like the town handed kettlebell swing the one hand kettlebell swing is a fantastic exercise for developing strength and coordination in the posterior chain, muscular and cardiovascular fitness.

Benefits of the One Hand Kettlebell Swing

Health Related Benefits:

  • Lowers heart rate and blood pressure.
  • Allows you to quickly build strength, power and endurance.
  • Improves your cardiovascular health by making your heart work more efficiently.
  • Increases your metabolic rate allowing you to burn more body fat.
  • Builds more muscle tissue allowing you to burn more calories, protect your joints and to improve your physical performance.

Performance Related Benefits:

  • Improves coordination and balance.
  • Improves performance in other physical activities and sports due to an increase in strength, pulling power, endurance.
  • Helps to develop explosive power.
  • Builds functional strength in the area known as the core and posterior kinetic chain which consists of abdominals, calves, hamstrings and back. When balanced with your mirror muscles made up of the chest, shoulders and thighs you get a fitter, stronger and balanced person.

How to do a One Hand Kettlebell Swing

  • Pick up the kettlebell with one hand on the handle.
  • Choose a stance that is just over shoulder width apart.
  • Engage your core, keep the back flat, and keep the shoulder blades down.
  • Make sure the thumb of your hand holding the kettlebell is pointing towards your inner thigh.
  • Use a hip hinge motion to power the kettlebell in a forward and upward motion.
  • Let the kettlebell come to the height of your chin.
  • Squeeze your abdominals and glutes and breathe out at the top.
  • Let the kettlebell swing back and gently tap your inner thighs.
  • Breathe in threw through the nose.
  • Use a hip hinge motion to slow the kettlebell on the way back.
  • Maintain a slight bend in your knees
  • Use a hip hinge to power the kettlebell in a forward and upward motion.

One Hand Kettlebell Swing Dos

  • Engage your core.
  • Keep your back straight and in a neutral position.
  • Keep your shoulder blades down.
  • Utilise a hip hinge motion.
  • Use your core as the primary mover behind the kettlebell.

One Hand Kettlebell Swing Don’ts

  • Rounding your back.
  • Using a squat motion.
  • Using the shoulders and arms to power movement of the kettlebell.
  • Letting the kettlebell swing higher than your head.
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