Hi Pat, the arm is chest height and the kettlebell is in the centre of the body and slightly angled in as you mention. The most important and effective part of the swing is the hip drive, this is what most people have trouble with. - Two Handed Kettlebell Swing Benefits. Single Arm Kettlebell Swing. To see more posts about hip hinge workouts, go here. Yes, I can swing the 12kg two-handed for 60 seconds (about 40 reps). Swinging your non-working arm in unison with your kettlebell arm will help you coordinate the movement and develop better power and timing. This ensures you do a hip hinge and not a squat. As soon as the kettlebell starts falling back down, guide it back between your legs—a less aggressive version of a hike pass. Thanks! Watch a tutorial video of the 1 Arm Kettlebell Swing below: It can be a big step to go from the two handed kettlebell swing to one handed kettlebell swing because effectively you are doubling the load on the shoulder. EQUIPMENT: Kettlebell. Don’t rush into the single handed kettlebell swing use a sensible progression because you are fundamentally doubling the load on the one shoulder. They won’t be pretty. The harder you work the more rest you require. Good morning Greg — or I guess it’s afternoon! But do not move your body until the kettlebell almost hits you. I’m doing the Women’s training package right now and am on week 3. You may be able to find more information about this and similar content at piano.io, How Your Muscles Work Together During Workouts, Shawn Mendes Opened Up About Body Image Issues, A Bodybuilder Shows Off Their Drag Queen Alter Ego, This Guy Built a Budget Gym In His Backyard Shed, A Marine's 5 Tips for Improving Your Pullups, A Calisthenics Athlete's Guide to Getting Shredded, Watch Rich Froning Skydive With the U.S. Army, 5 Common Pushup Mistakes to Avoid in Your Workouts, This Woman’s Dad Built Her a Peloton Studio. Well, it seems to work my back more than any other version. Comment document.getElementById("comment").setAttribute( "id", "a47e42cc23c62e75a8accb29f2051300" );document.getElementById("f9f99ab2a4").setAttribute( "id", "comment" ); Thank you – clear, detailed demo with great instructions and tips. Swinging the kettlebell with one arm is a natural progression on from the two handed kettlebell swing. That’s 1 rep. Grab the kettlebell's handle with one hand. You will complete all 100 swings in 5 minutes, a great achievement. Then explosively snap your hips forward by forcefully squeezing you glutes and lifting your chest. Oh — by the way — I’ve been doing practice one-legged squats in anticipation of the pistol squats. You can make the workouts even more challenging by trying to perform the 20 repetitions (10 on each side) every minute. 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. All the best. Copyright © 2020 GB Personal Training Ltd. All rights reserved. Once you can swing well and effectively from your hips then whether you bend your arm at the top or not is up to you. The arm is straight out but is the KB center chest which means the straight arm is angled in. Then sharply hinge by bending at your hips. Great program with a lot of thought put into it. Just ensure that you can swing the 12kg for 60 seconds non-stop before moving onto the single arm. The grip strength of the hand holding the kettlebell will also be challenged as the swinging forces try to take the kettlebell away and out of the hand.