The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to.
HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core.
The one-hand version of the swing adds the so-critical anti-rotation component to the exercise. It also works our grip harder, and forces us to stabilize the shoulder more.
To perform the one-hand swing, assume an IDENTICAL set up to the two hand swing.
Same stance width, same foot position, same start for the kettlebell … the ONLY difference is, I take one hand off the KB when doing the exercise.
My shoulders stay square, my body stays in the same position, the KB still comes up to the same position at the top – it’s ALL THE SAME as the two hand swing.
Incorporate this kettlebell exercise for the core into your training routine today!
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
If you want MY help with your kettlebell / bodyweight training practice, now is the opportunity. Because I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives:
If you are interested, check out the details using the link above, and submit your application.
(I only open up spots a few times per year, so this could be the perfect opportunity for you to get in the best shape of your life this summer).