Day 71: One-Arm Swing

I told you they were coming. Be happy. One of the most effective strength movements of all time.

Mastering the single-arm swing is key to success in everything else you will do with a kettlebell. The clean, the press, push presses, clean and jerks, thrusters, and of course, the Czar of them all, the snatch require a good single-arm swing first - shoots, even getting the bell into proper squat grip, all require a swing to get there.

Use: a kettlebell, dumbbell, sandbag, ruck (backpack), or be creative.

Time Domain Just Learn

• Points of performance

  • The instruction in the videos is good. Very good. Follow it to the letter.

  • Screw 5 minutes, today. Take as long as you need.

  • Pay as much attention to setting the weight down at the end as you do in the beginning.

  • The most important thing is form.

  • Good form makes everything else possible

Workout Level Suggestions

• Level 1: Naked swings (just do what you were doing for the two-hand nakeds, only with one)

• Level 2: Dumbbell swings (or another handled load)

• Level 3: Kettlebell swings

Coaches Plan

N/A

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells … Just note it.

• Single arm dumbbell swing

• Single arm kettlebell swing - or - One-arm kettlebell swing

Score: Share to website comments and/or Facebook

• Note the weight & device used

• Share how it felt