How To: Single-Arm Kettlebell Swing

► 100 Swings A Day Challenge ⇢ https://zackhenderson.com/100-swings-...

The single-arm kettlebell swing is a natural progression from the 2-Hand swing and an important prerequisite for kettlebell cleans and snatches.

Like all asymmetrical lifts, the single-arm swing benefits your core strength and shoulder stability by requiring you to stay square while resisting trunk rotation.

And because you’re gripping the kettlebell with only one hand, you’ll find a much bigger challenge for your grip and forearm strength.

All this in addition to the endurance and posterior chain strength benefits we get from the standard 2-hand swing.

With any swing variation, the main technique points are the same - a good hip hinge, neutral spine, strong hip snap, and a tight core brace.

But there are some special considerations we have to make with the one-arm kettlebell swing and they mostly center around how to stabilize against an uneven load.

So grab a kettlebell and lets dive into the drills and progressions you’ll need to master the one-arm swing.

Connect with Zack:

📹 Subscribe to the channel:    / zackhenderson  
🌍 Website: https://www.zackhenderson.com

Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.

0:00 1-Arm Swing Benefits
1:17 1-Arm Deadlift
1:49 1-Arm Plank
2:11 1-Arm Hike Pass
2:43 1-Arm Kettlebell Swing
3:02 Hand-to-Hand Kettlebell Swing