Single Arm Kettlebell Swings

Single Arm Kettlebell Swings are a combination of the squat and deadlift movement. The moving of the swinging kettlebell over a large height distance causes a high energy demand making this exercise a great calorie burner and circuit exercise. People with rounded or protracted shoulders should avoid this exercise as it requires strong lower trapezius and rhomboids muscles to protect the neck and shoulders. For these individual the front squat would be a better choice. Those with lower back pain should begin with squats and hamstring curls along with a good core program before progressing to kettlebell swings

Functional Benefit

The Single Arm Kettlebell develops strength and speed in the large prime mover muscles of the legs. The unilateral nature of the movement challenged both sides of the body. The combined squat and deadlift is a good mix of hamstring and quadriceps activation strengthening both muscles simultaneously. Avoid if you suffer neck pain or lower back pain