Kettlebell One Arm Rotational Swing Exercise
The kettlebell swing is an incredibly powerful, ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. Form is crucial to ensure a safe spine throughout the movement. The one arm swing is a fantastic variation that adds a stability and core element to it. By incorporating the slight rotation at the bottom of the movement you build rotational power and total body awareness.
Step 1: Place a kettlebell in front of you about a foot distance away.
Step 2: Maintaining a long spine and wide, proud chest, hinge and grab and pull the kettlebell back to create momentum with one hand.
Step 3: Once you reach the peak behind you snap your hips forward launching the kettlebell forward.
Step 4: Once you reach the peak of the kettlebell in front of you (about chest height) quickly pull the kettlebell back behind you staying tight between your knees and groin.
Step 5: As you downswing maintain that long spine and rotate slightly opening up your chest.
Step 6: Snap your hips forward launching the kettlebell in front your repeating the motion.
Tips and Safety: Time your breathing so that you exhale at the point of exertion and inhale at the downswing. Keep your arm tight into your shoulder socket to maintain a safe shoulder throughout the movement. As you rotate keep a proud, wide chest to avoid rounding in your upper back or overly rotating. You will feel slightly more tension on one leg and glute than the other at the bottom of the motion. The last rep you should put the bell down safely maintaining the good form your just kept throughout the movement. Do not rest until the bell hits the ground.