One-Arm Swing Variations

By Jeff Martone

In HD Videos

December 19, 2012

Video Article

The one-arm kettlebell swing is really an assistance exercise for the snatch, says kettlebell guru Jeff Martone.

“One of the benefits of the one-arm swing is it works your back in a different way ... and it’s working your grip more because now you’ve got the same weight in one hand,” he explains at this CrossFit Kettlebell Trainer Course.

Among the drills Martone recommends is the half-rotation switch, allowing a change of hands in mid-air. The hands come together like a clap, and each stays in the same corner of the handle.

“It’s easiest, really, to switch where it’s weightless. You don’t have to even stop,” he says.

Next is the hand-to-hand switch where the handle stays horizontal.

“Again, that’s gonna help with later on,” he says, “when we’re doing our snatches.”

Finally, Martone performs some kettlebell juggling, which he says builds hand speed, grip endurance and rotational strength.

“It’s really multi-sport,” he explains. “You don’t have to get all crazy. You can keep it real simple.”

12min

HD file size: 437 MB
SD wmv file size: 143 MB
SD mov file size: 72 MB

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Additional reading: One-Arm Swings and Beyond by Jeff Martone, published Jan. 1, 2007.

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Comment

8 Comments on “One-Arm Swing Variations”

1

wrote …

Love when he does the helicopter and makes the sound effect. Definitely want to take this course.

2

wrote …

I just want to take this because Jeff sounds hilarious, and I was completely mesmerized by the juggling.

3

wrote …

Great cert. to go through. I like the video series too, serves as a good refresher.

4

wrote …

Great Job, Jeff. BOOM!
Be Safe and Godspeed!
George

5

wrote …

Really enjoyed his course. Excellent review!

6

wrote …

I have really given my kettlebells a beating trying out those tricks... it's going to take some time

7

wrote …

so sic!

8

Frank DiMeo wrote …

Always great teaching from Jeff!

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