In a previous post we talked about the two-handed kettlebell swing. This is a great conditioning and strength exercise. As a conditioning exercise it does lend itself to a team setting as the weight isn’t as important as the weight is when it’s being done for strength.
However, it can be boring to do the same exercise for conditioning. With that in mind, this post is going to be about a variation of the kettlebell swing, which is the one-arm kettlebell swing.
Clearly there are a lot of kettlebell exercises. Just like more complicated exercises like the barbell snatch, there are logical progressions to learning them. The two-handed kettlebell swing teaches fundamental movement patterns. The one-arm swing (this post) teaches the next level of the skill. If we can get this down then we can look at kettlebell cleans or snatches. So in addition to being a useful conditioning exercise, the one-arm kettlebell swing is also important because it lays the technical foundation for future exercises.
This exercise is performed with a kettlebell on the ground. Approach the kettlebell and stand over it. Your feet should be between hip-width and shoulder-width apart. Squat down and grip the kettlebell with one hand. You should grip the handle towards the side near the midline. Stand up with the kettlebell.
From here, pull your shoulders back and stick your chest out. Unlock your knees. Keeping your arm straight, push your hips back and swing the kettlebell back in between your legs. When the kettlebell has gone as far back as it comfortably can, reverse directions and extend your hips (straightening up). As this happens, keeping the arm straight, allow the kettlebell to travel forward until the arm is parallel to the ground. Repeat for the desired time or repetitions.
This is a great metabolic conditioning exercise. Like the two-handed version it can also be used as a maximal strength exercise. It is also a foundational movement for learning other exercises like the kettlebell clean and the kettlebell snatch.
