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How To Kettlebell Arm Swing

author
David Lawrence
• Saturday, 07 November, 2020
• 10 min read

Swinging the kettle bell with one arm is a natural progression on from the two handed kettlebellswing. It is possible to perform a dumbbell one arm swing but it feels a lot more comfortable with a kettle bell due to the center of gravity being below the handle.

swing kettlebell strongfirst tips kb variations hinge hip pavel kokua kettlebells squat position workout better check head beginner
(Source: www.robkingfitness.com)

Contents

If you have not mastered the two handed kettlebellswing then it is very important that you begin with this kettle bell exercise first. Swinging the kettle bell with one arm rather than two puts extra demands on the shoulder and also attempts to pull the body into rotation.

Your core muscles also have to work extra hard in order to balance the forces of the kettle bell trying to pull you into rotation. The upper back muscles on the swinging arm will also need to be strong to maintain good scapular position.

You can make the workouts even more challenging by trying to perform the 20 repetitions (10 on each side) every minute. Each one arm swing is broken up with the kettle bell slingshot which gives you time to get your breath back.

Don’t rush into the single-handed kettlebellswing use a sensible progression because you are fundamentally doubling the load on the one shoulder. I’ve also listed three kettlebellswing workouts for you to use to practice your one armkettlebell swings.

The kettlebellswing is based on the dead lift movement pattern and requires a thrust of the hips in order to move the kettle bell dynamically. It is important that the lower back is kept stable via a strong contraction of the core muscles and a good hip hinge technique.

kettlebell challenge muscle
(Source: breakingmuscle.com)

Kettle bell Swings were once exclusively performed by athletes in the Soviet Union. Now you'd be hard-pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise.

You need to master several KettlebellSwing form tips to get the most out of this fantastic exercise. Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground.

Step 2: Pull your shoulders down and back and brace your core before starting the exercise. Step 3: Lift the kettle bell off the ground and allow it to swing between your legs.

Step 4: Forcefully drive your hips forward to propel the kettle bell into the air. As the kettle bell lowers, move immediately and fluidly into the next rep.

Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. A loose core makes for a sloppy KettlebellSwing and puts stress on your spine.

kettlebell press push bell workout kettle palm shoulder kettleball exercises facing hold challenge bend fitrec straight sure
(Source: kettlebellsession.com)

Imagine that your upper body is in a plank position with your torso hinging on your hips. This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work.

We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. The rhythmic nature of the KettlebellSwing makes it a wonderful move for improving your breathing technique.

Take a deep diaphragmatic breath (through your stomach) as the kettle bell lowers, and exhale fully during the swing. They explosively extend the hips and drive them forward, creating the power needed to swing the kettle bell.

Your quads extend your knees to provide an extra power boost. Your core and back muscles engage to keep your torso stable and your spine in a neutral position.

These muscles also help decelerate the kettle bell during the downswing, while maintaining control of your body. The hip hinge is a fundamental movement pattern that all athletes should perfect.

kettlebell leg movements benefits single deadlift balance core common most chain je
(Source: www.crossfitinvictus.com)

It's important for athletic skills like jumping, and for exercises like the Dead lift and Squat. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe.

Since the KettlebellSwing is a full-body movement, it's a great option for conditioning and training muscular endurance. According to an ACE Fitness study, a Kettle bell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute.

However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings. You will use lighter weight than the traditional Swing, but the single- arm variation is more challenging for your core.

Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set. It’s dynamic, it raises the heart rate quickly and keeps it there, it builds strength and endurance of the hamstrings, glutes, lower back and core, and it teaches whole-body movement integration and acceleration and deceleration of an outside force.

This important kettle bell exercise holds so many benefits that there have been entire fitness books written about it. Facilitates an anaerobic state to burn the most calories and a lot of fat fasts.

arm clean kettlebell shape single press fat workout body exercise alternating burn burning magazine kb minutes slide workouts minute exercises
(Source: www.shape.com)

The two arm kettle bell swing aggressively works the abdominal muscles, and the core is of utmost importance for overall fitness and proper alignment of the body. Take a wide stance, with your feet roughly 1.5 times your shoulder width.

Furthermore, the wide stance gives you stability during the upper portion of the lift. Push your hips back as if you were sitting in a chair and bend your knees to about 45 degrees.

Grasp the handle with your hands close to each other and tip the kettle bell back toward your body at an angle. Tighten your lats by grasping the handle as if it was a stick and you were trying to break it in half.

Rip the kettle bell off the floor forcefully and pull it back between your legs. As soon as the kettle bell can go no farther, stand up quickly and snap your hips forward.

Once your hips snap forward, allow the kettle bell to swing up to chest level and forcefully contract your abs, glutes, quads and lats. As soon as the kettle bell can go no farther, snap your hips again to send it up and repeat the whole sequence.

bent raise shoulder workout lateral sculpted seated press military ex
(Source: heatherrobertson.com)

After you finish a set of reps, safely push the weight back behind your butt, do a deeper squat and place the bell on the floor. Quadriceps and hamstrings provide the majority of power during the ascent phase of the swing.

Latissimus Doris, located on each side of your back, and the deltoid, the primary shoulder muscles. Drive through the mid-foot to the heel, and explode by bringing the hips forward and locking the knees.

Focus on hinging your hips and only bending your knees by default. Lastly, simply collapse your arms right against the front of your body when doing the back swing.

This video is designed to show you exactly how to perform the two armkettlebellswing using perfect technique (proper form) so that you can get the most out of this great total body exercise. Exercises performed with kettle bells are a great way to shock your muscles into growth while improving power and explosiveness.

Start with your feet slightly wider than shoulder-width apart and the kettle bell in both your hands. Keeping the arch in your lower back, bend your knees and push your hips back until the kettle bell is between and behind your legs; squeeze your glutes (butt) to extend your hips and swing the kettle bell forward.

pull push workout squat lunge carry ups swing fundamentals success chin training advanced
(Source: theathleticbuild.com)

The kettle bell should swing as high as your shoulders. To work up to this exercise you can increase your back strength with our Superman exercise and increase your leg strength with any of our Squat options.

Customize your workouts simply by adding or removing Work exercises. That’s mainly because you will need to use the single-handed swing technique for the clean and snatch.

A single- armkettlebellswing shouldn’t be much more difficult that a two arm swing since neither is performed primarily with your arms. With a strong lower body snapping motion, the kettle bell will easily float up regardless of whether you are holding it with one or two hands.

STARTING POSITION (SETUP) : Place a kettle bell on the floor in front of you. Stand with your feet slightly wider than shoulder-width apart, push your hips back as if shutting a door with your butt (your knees will bend slightly), and grab the kettle bell ’s handle with one hand.

EXERCISE EXECUTION (PULL) : Keeping your back naturally arched, swing the weight between your legs and then squeeze your glutes and thrust your hips forward as you swing it to chest level. That’s 1 rep. Continue swinging for the required number of repetitions without returning to the starting position.

workout exercises biceps fitness arm body building hips
(Source: www.menshealth.com)

Create a nonstop, fluid motion of the swing ; the kettle bell will go behind the knees and back up to shoulder level. Most men initiate the swing by squatting down and leaning forward, which can strain your back.

To get in the proper position, imagine you are at the start of performing a standing long jump. Never allow the kettle bell go any higher than your head or you risk hyper extending your lower back.

This video is designed to show you exactly how to perform the single- armkettlebellswing using perfect technique (proper form) so that you can get the most out of this great total body kettle bell exercise. Alternating single arm swing (Swapping hands).

EXERCISE INSTRUCTIONS : Keep both arms next to each other as you swing the keltlebell. Or switch hands at the bottom of the movement, when the bell is between your legs.

Then explosively snap your hips forward by forcefully squeezing you glutes and lifting your chest. Keep your shoulders pulled down away from your ears and swing your free arm forward.

exercises dorsiflexion core ball roll resisted movement fmt activation exercise tubing functional point attachment secure functionalmovement
(Source: www.functionalmovement.com)

The kettle bell should feel weightless as it floats up in front of your shoulder. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

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Sources
1 www.acefitness.org - https://www.acefitness.org/education-and-resources/lifestyle/blog/2766/what-can-i-expect-in-a-kettlebell-class/
2 www.verywellfit.com - https://www.verywellfit.com/kettlebell-training-the-basics-1231070
3 exerciseanddietdepot.com - https://exerciseanddietdepot.com/kettlebell-class/
4 sciencebeta.com - https://sciencebeta.com/what-kettlebell-classes-like/