Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

Kettlebell Swinging
Written By : Scott Bird
Filed In : exercises
One-handed kettlebell swing

One-handed kettlebell swing.

For such a simple exercise, this is certainly a lot more fun than it probably should be.
One-handed kettlebell swing
Start by bending at the hips, bend knees and let your right hand hang down between them (as if you’re about to do a pull-through); holding the kettlebell a few inches off the ground. Swing the bell back and forward a bit, and on the second or third swing explosively straighten the hips and lift the arm to above shoulder height (keeping hold of the bell). Lower the bell in the same arc, and repeat.
The idea is to keep hold of the bell at all times, but it’s definitely one for outdoors just in case.
Variations
Most variations increase or decrease the amount of grip work involved. To make things easier, just use two hands or a lighter bell. If you’re looking for a challenge, lubricate the handle with a bit of soap or wrap the bell in a strong towel (grab the towel, not the bell in this case).
Further thoughts
The first time I tried this, I was almost doing a front raise and could really only feel it in my shoulders (as expected). By increasing the hip action, the bell moved higher and there was a lot more lower back work. The amount of work suggested it’d be a good exercise to follow something that hits the lower back more intensely such as deadlifting or a heavy set of good mornings.
It’d also be great as part of a warmup for squats or deads, as it’s primarily a hip movement.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

0 Comments

What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.