Why One-Handed Kettlebell Swings Are King
Kettlebells are great because they allow you to do many things. However, sometimes it’s just not practical or possible to use them both hands at the same time. For example, if you want to perform a push up with your left hand while holding a dumbell in your right hand, then it would be difficult and impractical for you to hold the dumbell with both hands simultaneously.
However, there are times when using only one hand might be necessary. When performing a one-arm kettlebell swing, you can still get the benefit of being able to use all four limbs effectively. You don’t have to sacrifice strength and power.
The Benefits Of Using Only One Hand To Swing A Kettlebell:
You can use all four limbs effectively. You will have less chance of losing balance due to the weight of the kettlebell. Your arms won’t tire out as quickly from holding the kettlebell with only one hand.
If you’re trying to build endurance, then you’ll actually be able to complete more reps with less rest between sets. You’ll feel stronger and more powerful than when using two hands at once.
As you can see, there are many benefits of using only one hand to swing a kettlebell. If you want to make the most out of your time in the gym, then performing one-handed swings could be something for you to experiment with.
One Handed Swings Are Not For Every One
However, one handed swings are not for everyone. Only you will be able to decide whether or not this will work for you.
If you have bad posture, then you need to get that fixed immediately. Swinging a kettlebell with only one hand is not going to fix your bad posture.
If your arm strength is poor, then that is something you need to work on before trying to swing a kettlebell with one hand. The last thing you want to do is develop a bad habit of using bad form.
If you have back problems, then using one hand to swing a kettlebell might not be the best idea. By nature, swinging a kettlebell is a very violent movement and you need to be in good enough physical condition to perform it without causing injury to yourself.
Two-Handed Swings Are Not Superior To One-Handed Swings
As for two-handed swings, these are also a great tool to have in your exercise arsenal. However, one-handed swings are not “inferior” to two-handed swings.
Both two-handed swings and one-handed swings have their own unique benefits.
If you can only swing the kettlebell with one hand, then that’s OK. In fact, if you’re a fitness beginner, it’s better for you to start out with one-handed swings and work your way up to two-handed swings.
This is because with one-handed swings, you have less to worry about. For example, you don’t have to worry about losing balance or coming off the ground. You only have to focus on moving the weight from point A to point B.
Starting out with one-handed swings will allow you to master proper form and technique without having to worry about other variables. Once you’ve become comfortable with one-handed swings, then two-handed swings will come more naturally.
Stop Making Excuses And Start Swinging That Kettlebell!
If you’ve been reading this and thinking to yourself that one-handed swings sound like too much work, then you need to get your head in the game! You’re in the gym to get results. If you don’t take chances and try new things, you won’t get results.
Instead, you’ll just get bored and quit.
Remember, there’s strength inside of you waiting to get unleashed. All you need to do is find the discipline to set it free.
So what are you waiting for?
Go grab that kettlebell and swing away!
Remember, I want to hear about your experience. So let me know how it goes in the comments section below. I read every comment.
All the best,
Charles R. Poliquin
Oakland Strength Training Systems
Sources & references used in this article:
The uncrowned king of swing: Fletcher Henderson and big band jazz by J Magee – 2005 – books.google.com
Golf club swing trainer by B Lee – US Patent 4,809,975, 1989 – Google Patents
The King of Swings: Johnny Goodman, the Last Amateur to Beat the Pros at Their Own Game by M Blaine – 2007 – books.google.com
Drug harms in the UK: a multicriteria decision analysis by DJ Nutt, LA King, LD Phillips – The Lancet, 2010 – Elsevier