Five Things to Remember When Performing the Single-Arm Kettlebell Swing!
You are probably familiar with the double-arm kettlebell swing, but I am here to talk about the single-arm swing.
This is a bit more of an intense drill due to the fact that you are using only one arm.
There is technique involved in every kettlebell lift.
Remember that kettlebell training is strength mixed with skill! Check out the following 5 things you should remember when performing the single-arm swing! 1.
Grip The Bell With Your Palm (Hooked Grip): Before you even attempt to single-arm swing the bell make sure that you grip the bell with your palm and not your fingers! One way to ensure this is to set the bell on the ground between your feet.
Reach down with your lifting hand of choice and grab the handle.
Once you grab the handle simply rotate your hand forward so that your knuckles are pointing directly at the sphere of the bell.
When you stand up with it like this you will immediately notice that your shoulder is pulled forward.
This is a normal mechanical response from your body.
If you grip it properly your shoulder should be positioned this way before you start.
2.
As You Swing Rotate The Bell: This is probably one of the most neglected movements in the single-arm swing.
To ensure that your technique and actual grip on the bell is sound you must properly rotate it throughout the swing.
As you begin the swing you will want to allow the bell to rotate with your thumbs pointing down at the bottom of the arc of the swing.
As the bell swings up allow your arm to rotate back to a palms down position.
It is only about a quarter turn of your forearm that is involved in the movement.
3.
Perform The Hip Snap: In order to generate the proper amount of force to get the bell moving in a smooth swinging arc you have to perform the hip snap.
This is done by you flexing and extending both your knees and hips back and forth in a continuous motion.
By doing this you will create the necessary force to swing the bell from between your legs to chest height, or higher depending on the lift you are performing.
4.
Retract The Shoulder: Once again, its another exercise that you must keep the shoulder pulled back into the socket.
Simply focus on pulling the shoulder back away from your ear lobe.
Concentrate on doing this throughout the swing in order to engage the shoulders, traps, and rhomboids to create the movement.
5.
Lock Out The Knees And Hips: As you complete the swing you must make sure to lock out your knees and hips at the top of the movement.
If you are not doing this then it may be due to several factors.
Some probable causes could be that your technique is simply poor, your hip flexors are too stiff, or the weight is too heavy.
Remember that kettlebell training is strength combined with skill.
You must have both to be truly fit and strong!
This is a bit more of an intense drill due to the fact that you are using only one arm.
There is technique involved in every kettlebell lift.
Remember that kettlebell training is strength mixed with skill! Check out the following 5 things you should remember when performing the single-arm swing! 1.
Grip The Bell With Your Palm (Hooked Grip): Before you even attempt to single-arm swing the bell make sure that you grip the bell with your palm and not your fingers! One way to ensure this is to set the bell on the ground between your feet.
Reach down with your lifting hand of choice and grab the handle.
Once you grab the handle simply rotate your hand forward so that your knuckles are pointing directly at the sphere of the bell.
When you stand up with it like this you will immediately notice that your shoulder is pulled forward.
This is a normal mechanical response from your body.
If you grip it properly your shoulder should be positioned this way before you start.
2.
As You Swing Rotate The Bell: This is probably one of the most neglected movements in the single-arm swing.
To ensure that your technique and actual grip on the bell is sound you must properly rotate it throughout the swing.
As you begin the swing you will want to allow the bell to rotate with your thumbs pointing down at the bottom of the arc of the swing.
As the bell swings up allow your arm to rotate back to a palms down position.
It is only about a quarter turn of your forearm that is involved in the movement.
3.
Perform The Hip Snap: In order to generate the proper amount of force to get the bell moving in a smooth swinging arc you have to perform the hip snap.
This is done by you flexing and extending both your knees and hips back and forth in a continuous motion.
By doing this you will create the necessary force to swing the bell from between your legs to chest height, or higher depending on the lift you are performing.
4.
Retract The Shoulder: Once again, its another exercise that you must keep the shoulder pulled back into the socket.
Simply focus on pulling the shoulder back away from your ear lobe.
Concentrate on doing this throughout the swing in order to engage the shoulders, traps, and rhomboids to create the movement.
5.
Lock Out The Knees And Hips: As you complete the swing you must make sure to lock out your knees and hips at the top of the movement.
If you are not doing this then it may be due to several factors.
Some probable causes could be that your technique is simply poor, your hip flexors are too stiff, or the weight is too heavy.
Remember that kettlebell training is strength combined with skill.
You must have both to be truly fit and strong!