one arm clean

How To Do A One Arm Clean

What it works: 

Lats and Biceps

Why do it: 

Builds muscle in your back and arms; increases power in your hips; and improves your conditioning.

Key Points to Remember:

  • don’t pull too early wait until that 7 o’clock mark to make your pull
  • Pull your elbow into your stomach and then push your hand thru the kettlebell to make your insert
  • Lean back and rotate your thumb out so that your palm is facing up on the drop

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one arm swing

How To Do A One Arm Swing

What it works: 

Glutes and Hamstrings

Why do it: 

Increases power in your hips; improves your conditioning; and is great for fat loss.

Key Points to Remember:

  • wait for connection of arm on the body before going into the backswing
  • keep the arm and handgrip relaxed, let the hips do the work
  • drive your heels into the ground and squeeze your glutes on the way back up

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