2024年4月1日 · This article by Steve Freides helped me as well, basically the concept is to do your one arm swing after some two arm swings, so your body remembers the previous moment pattern.

2020年2月5日 · Hello, I am finding that I tend to experience some stiffness in the lower back after the two arm swing, but not after the one arm swing. This does seem somewhat counterintuitive, given that the two arm version is relatively 'easier'. Has …

2025年1月30日 · This powerful hip extension then propels the arm (s) and kettlebell forward, resulting in an efficient and horizontal projection of force. The exact principles are used for the one-arm, two-arm, and double kettlebell swing. The Dead Swing Plan For optimal results follow the plan for 2 to 4 weeks performing 3 to 5 practice sessions per week.

2024年3月19日 · A one arm Swing is an anti-rotational movement. You are using your back and core to fight against rotating to one side at the bottom. If you are rotating, you are either not working it right, or you are going too heavy. A 2-arm swing is more about explosive power.

2022年12月1日 · I can do significantly more weight on a 2-arm swing. And if I use the competition kettlebells with the narrower handles, then I can do a little more than on iron kettlebells on the 1-hand swing. Is this wrong? Meaning should I be able to do the same weight on both kinds of swings because my...

When you do the one-arm swing, the issue of what to do with the free hand arises. Here are the acceptable options along with demos and explanations of each.

2014年7月10日 · In the last workout above, you have temporarily abandoned the one-arm swing as you perform a greater total volume. When you feel ready, you may then start adding one-hand swings back into your 70-total swing workout, and so on.

2021年3月3日 · I’m going to start Al Ciampas endurance program. Single handed swings aren’t my best but I’ll be working on them. What benefits are there to a single arm swing vs two handed swings? Mainly, what benefits did you achieve from it? Looking forward to …

2018年8月9日 · This seems to have been the genealogy of the S&S program. Practicing the two-arm and the one-arm kettlebell snatch, I noticed that the two-arm snatch restricts the range of motion more (the arms are blocked by the thighs so the bell doesn't swing back as far as with the one-arm swing), and the one-arm swing is less powerful.

2018年7月13日 · As to why the muscles of the upper arm seem to 'get involved' in a one-armed kettlebell swing, it's possibly a combination of irradiation (when maintaining a strong grip with the muscles of the forarm, it's common for the surrounding muscles to flex 'sympathetically') and the stretch reflex; a muscle's tendency to contract in response to sudden ...