Tips for the Single Arm Kettlebell Swing
Have you mastered the Double Handed KB Swing?
The Single Arm Swing requires a bit more skill- but still has all of the same mechanics of the two handed. So feeling good and confident with two hands on the bell will make one hand that much easier...
Holding the bell in one bell is an instant game changer, requiring more of your core muscles to stabilize the offset weight, and more of your upper back and shoulder muscles to keep your shoulder locked back and down while you swing.
It can be helpful- especially in the beginning- to place the opposite hand of the swinging arm on that shoulder, as a physical reminder to not disengage.
Keeping the bell high between you legs will help with this as well.
And remember, the swing is a hinge, not a squat. So think about sending your tailbone to the wall behind you as you swing the bell back, and keep your knees soft.
Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
