The One Hand Kettlebell Swing

After learning the two hand kettlebell swing, the hand arm kettlebell swing is next in line. This exercise allows the athlete to receive all the benefits of the two hand swing, but with increased demands on the core, all with the same amount of weight. One of the keys to this exercise is to replicate the form used with the two hand swing. Do not let the torso twist to the side for this movement, even though the body is under an unequal load. Another key is to engage the lats and keep the shoulder in the socket throughout the whole movement. Keeping the shoulder pulled down and back will help you to control the path of the weight instead of the weight controlling you. Take a look at this video and notice how his lat flares before he begins his swings.



Also notice how he maintains even breathing throughout. He inhales on the downswing and exhales sharply at the top of the upswing.

This video does a great job of breaking down the one arm swing and showing the similarities between other ballistic movements.



Here is another video that combines the one hand swing with the two hand swing. This is a great way to add variety to your workouts, is a good intermediary step for learning DARC swings, and can help you work up one arm swings with heavier bells.



The DARC swing also know as hand to hand swing or transfers is another great way to add variety to swing based workouts. In addition it allows you to easily switch hands between exercises during without putting the bell down, which keeps the heart rate up. Keys to the DARC are first and foremost have a solid foundation in two and one hand swings before even attempting. Next, bring both arms up together in order to switch hands at the top of the swing. Position the off hand over the top of the working hand. At the top of the swing the bell should "float" in the air for a split second. Slide the working hand away and grab the bell with the off hand. That's it. Then repeat



Notice here even with letting go of the bell, his shoulder is staying tight in the socket, guiding the arc of the bell up so that he doesn't have to reach out for the bell or be pulled off balance.