Wednesday, March 25, 2009

The One-Arm Swing

This lift is defiantly one that you need some experience before trying.

Performing the kettlebell swing with one arm at a time makes it a more demanding exercise, even though the technique is the same as for the two-arm swing. You will quickly notice increased demands on your grip strength and stamina as well as increased core activation. In addition, any previously undetected technical deficiencies will soon become obvious. For these reasons, I highly recommend that you practice one-arm swings with a lighter kettlebell. If one is not available, then it is better to practice more sets with fewer repetitions in each. Strive to work as hard as possible, while staying as fresh as possible. Fatigue is counter-productive when learning new skills.

I believe that the one arm swing can be very demanding when you are a beginner. You need to make sure that your technique is close to perfect, otherwise this lift could cause injury.


  1. Those advanced kettle bell workouts look tough and worth a try.

  2. I'm definetly going to have to try me some K-E-T-T-L-E Bell! Yea Son!!

  3. It looks like in this lift you really have use your lower half to move the kettle bell.