< strong>Teaching the single-arm pot swing!
One-arm kettle swing is the basis for kettle clean and kettle snatch! If you want to use the kettle ling for explosive strength training (snatch, power clean), you must learn to swing the kettle ling with one arm!
In terms of exercise movements! Swinging kettlebells is a great move for developing your posterior chain! Mainly used in the hip hinge Hip Hinge
Not only can it be used to train the explosive power of the hip joint, it can also exercise the buttocks, hamstrings, lower back, shoulders, and core muscles. can achieve efficient training.
Compared with movements of both hands, unilateral movements require a strong core to maintain body posture!
Before operating the one-arm kettlebell swing, must be proficient in kettlebell deadlift, The action of swinging the pot with both arms!
During the movement, the body line of the spine should be maintained in a natural neutral position, without hunching or overextension.
How?
1． Hold thekettlebell in front of your body, between your legs, bend your hips downward like a deadlift, and hold the kettlebell with one hand., keep your spine in a neutral position and tighten your core muscles.
2． Swing the kettlebell backwards, and then forcefully contract the gluteal and hamstring muscles to extend the hips and swing the kettlebell forward. The kettlebell does not need to be very high. Make sure that the core and buttocks are tightened at the same time at the highest point of the movement. Lock it to prevent the lumbar spine from hyperextension forward!
Notes:
, One-handed movements can easily lead to scoliosis, so be carefulKeep your spine neutral.
Keep your eyes focused on Hu Ling’s movement trajectory
Feel the power of extending your hips, stand firm on your feet, and keep your trunk stable!
Don't use squats to swing the kettle, remember to use the hip hinge.
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