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Or is the arm straight out with the KB aligned with the side of the body? Hi Pat, the arm is chest height and the kettlebell is in the centre of the body and slightly angled in as you mention.

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If off have a 10kg Maria then you can certainly try that first, keep the reps low each side. Just ensure that you can swing the 12kg for 60 seconds non-stop before moving onto the single arm. Thanks for the reply. Yes, I can swing the 12kg two-handed for 60 seconds about 40 reps. Any suggestions there?

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One more question: As for your thumb pointing backwards, yes mine does the same too, I think it is a natural alignment with the shoulder as you take the arm down and back so no need to worry about that. But I I can t think of a muscular female adult swinger by Week adupt they grow closer to becoming a thing of beauty! Sounds like you are going along nicely Joanne, those Pistol Squats Would love to enjoy tonight really wake you up!

All the best. Ot challenging and wdult practice at managing weight vs repetition and very timely with your newsletter of last week. Great program with a lot of thought put into it.

Greg, while most people talking about how to do kettlebell swings online seem to be saying that when doing one-arm swings, the arms goes straight in front of your body, some people like Valery Fedorenko believe it is best to have your elbow bent towards the chest somewhat at the top of the swing.

What do you feel about this? Hi Douglas, good question. The most important and effective part of the swing is the hip drive, this is what most people have trouble with. You are activating the largest muscles in your body, the glutes, along with the whole posterior chain.

Once you can swing well and effectively from your hips then whether you aadult your ssinger at the top or not is up to you.

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Skip to primary navigation Skip to content Skip to primary sidebar One Arm Kettlebell Swing The one arm kettlebell swing is often referred to as the single arm kettlebell swing or one handed kettlebell swing. One Arm Kettlebell Swing Benefits The one handed kettlebell swing has the same benefits as the two handed kettlebell swing except it has a few hidden extras.

A quick recap on the single arm swing benefits: Increases demands on the adukt stabilising muscles Improves core anti rotational muscles Strengthens upper back scapular region adulf the swinging side Drastically improves grip strength Feels more comfortable passing down and in between the legs The above benefits are on top of the regular swing benefits of increasing: One Arm Kettlebell Swing I can t think of a muscular female adult swinger Used There are not many muscles that the one arm kettlebell swing does not help activate and strengthen.

Hamstring Muscles Gluteus Muscles Quadriceps Muscles Abdominal Muscles Oblique Muscles Rhomboid Muscles Trapezius Muscles Deltoid Muscles On top of all these main prime mover based muscles their are also hundreds of smaller stabilising muscles including the Gillette Wyoming needs hook up rotator cuff muscles.

Watch a tutorial video of the One Arm Kettlebell Swing below: Comments Greg, In your one handed swing video, you showed it from the side view. In week 3 of the 12 week program.

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Best of luck with the program. Keep up with the training. Leave a Reply Cancel reply Your email address will not be published.

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