Day 74: One-Arm Swings
Important:
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
I am giving a time domain but if you haven’t done them yet, all of Day 71 is here as well. If you did them on day 71, learned them, and feel comfortable, follow the workout.
EMOM - 5, 1:00 rounds. 50 total swings.
00:00 swing 5 left, exchange hands, 5 right.
set the load down
rest the remainder of the minute
1:00, go again
Points of performance
The instruction in the videos is good. Very good. Follow it to the letter.
Practice, practice, practice
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 kettlebell swing - or - One-arm kettlebell swing
Score: Share to website comments and/or Facebook
Note the weight & device used
Share how it felt