Tips for the 1-Arm Kettlebell Swing

1-Arm Kettlebell Swing Tips

Kettlebell Swings are great, but if you’re using two hands for all of them, you’re missing out. Find out why you should be doing 1-Arm Kettlebell Swings and four key tips to doing them safely and effectively.

Why You Should Do Kettlebell Racked Sit-Ups

Do you know why 1-Arm Kettlebell Swings are TOUGHER THAN 2-Arm Kettlebell Swings? If you answered, “Because they require more grip strength” you’re wrong! The benefits go far beyond that.

When you train one side of your body there is an inherent imbalance that requires compensation. For the 1-Arm Kettlebell Swing, the imbalance occurs in your core, requiring additional stability in your abs, obliques, and lats. Flexing these muscles will keep your body in proper alignment and stop you from over-rotating. Try a set of 50 on each arm and see how you feel compared to 100 straight 2-Arm Kettlebell Swings.


Kettlebell (1)


Shoulders should be back and arms should be tucked into shoulder socket.
(2) Resist rotating your abdomen by flexing your core/abs/obliques.
(3) Hip motion should stop at your centerline and your body should be upright at the end of each rep.
(4) Feet should be flat on the ground throughout movement.


Hips, Hip Flexors


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