One Arm KB Swings

Patrick Donnelly · 08-09-2008, 08:10 PM

Has anyone here tried the one arm KB swing? I was warming up today, and decided to give it a shot. They felt nice; a lot tougher on the back and glutes, doing 10-12 reps with each arm using a 53 pounder. I've done 72# swings before too, and they felt easier than these one-arm ones.

So, is there anything particularly good/bad about one arm swings?

Catherine Imes · 08-11-2008, 07:33 AM

I love them as a supplement to my KB Snatches. They work grip endurance along with the legs and the back.

Now the version of the swing I do is described in the article Steve Cotter wrote for the CF Journal a while back. It has better carry over to the KB Snatch.

CI

Craig Brown · 08-11-2008, 03:55 PM

One arm swings are great...they also work great for complexes. I've been playing with things like:
swing, hi pull, snatch, swing, clean, press, swing....etc...just finding a flow and switching hands when it makes sense.

Patrick Donnelly · 08-12-2008, 04:48 PM

I'm not a fan of the KB snatches or C&J. It looks far too easy to break a forearm if your technique is incorrect, especially with the makeshift tricep bar KB's I use. However, I love the swings; I'll keep the one arm variation in mind for future use. Thanks.

Dave Van Skike · 08-12-2008, 08:08 PM

Quote:

Originally Posted by Patrick Donnelly

I'm not a fan of the KB snatches or C&J. It looks far too easy to break a forearm if your technique is incorrect, especially with the makeshift tricep bar KB's I use. However, I love the swings; I'll keep the one arm variation in mind for future use. Thanks.

it's pretty easy to learn to do it right with an actual KB. Catherine can point you in the right direction vis a vis technique. high rep one arm C&J is a great conditioner.

Craig Brown · 08-12-2008, 09:21 PM

If those bad boys are plate loaded I wouldn't be doing snatches either! With an actual bell it's no problem at all.

Steve Rogers · 08-13-2008, 05:05 AM

I do one handed swings because they transfer to Highland Games Weight for Height which must be done one handed. I also think they're better for grip strength than the two handed variety.

Catherine Imes · 08-13-2008, 08:32 AM

Dave is right. They are relatively easy to learn and safe if done correctly..and of course great for conditioning. But, it is very dependent on the type of KB you are using. I will not do any volume of snatches or jerks with a cheap KB or plate loaded. They aren't balanced correctly. Folks that tend to have issues with bruising/fracturing the forearms have usually not been taught the movements and/or are using a KB that isn't going to be good for snatching or jerking high reps.

Yeah, with a plate loaded..Stick with swings

CI