Alternating One-Arm Kettlebell Swings...Fantastic Warm-Up, Core and Posterior Chain Exercise
1,447 views · Published 22 February 2017 · 2:26 · Indexed 29 October 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
The kettlebell swing is a key exercise for learning and developing the all-important "hip hinge" movement...because basically, it IS the definition of a hip hinge movement. The hip hinge is absolutely critical. It's the forceful straightening/extending of the hips. The hips are the real power-center of the body. You do a form of hip hinge every time you squat, deadlift, run, sprint, etc. Almost every powerful movement of the body originates with a form of hip hinge. This version of the kettlebell swing is NOT a beginner variation. Therefore, I'm not going to go into the mechanics of a swing here. If you're experienced enough to actually do this exercise, you should know how to do a proper swing already. This swing is going to be done with two kettlebells, but just swinging one up at a time, alternating with each swing. The coordination is more complex, which is why you MUST already have good hip-hinge mechanics to start with. A good hip hinge should be second nature to you, so you can focus on the alternating action of the kettlebells. This exercise is actually a lot of fun. It develops the posterior chain (glutes, hamstrings, lower back, etc.) and the anti-rotational, deep muscles of the core (internal and external obliques and transvsersus), due to the cross-tension delivered through the midsection on each swing. In addition, it also develops your MIND. The cross-action of the arms and through the muscles of the posterior chain (even though your legs aren't moving, those muscles are firing), means the nervous system signals are constantly crossing, similar to crawling. That makes this exercise excellent as a warm-up movement to get your nervous system activated for training...it also targets the entire back of your body, your shoulders, and your core (this is VERY important because it helps squeeze the blood out of sequestration/storage in your abdomen...a little-known but extremely important function of warming up). If you don't have kettlebells, you can also use weight plates (especially ones that have handles cut out of them). You COULD potentially use dumbbells, but there is a greater risk of you hitting yourself in the leg with them as they pass your body. If you do use dumbbells, keep your feet and legs pressed tightly together to minimize this risk. -------------------------------------------------------------------------- Build human forklift strength with the powerful "Single Rep Cluster" method... https://www.fitstep.com/2/muscle-explosion/landers/3-single-rep-cluster-training.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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