One or Two Hands on the Kettlebell Swing?

I hear the question of "which is better, the one or two handed swing?" a lot. 

I'm a big proponent of the "can't grip it, can't lift it" principle when it comes to the swing. If you can't lift it with one hand you probably shouldn't swing it - it's like a built in safety. There is also the anti-rotational benefit of the single handed swing that really benefits core stabilization. Lastly, the handles on kettlebells rarely fit two hands comfortably, leading me to believe they are not designed for two handed use. This just seems like common sense to me. 

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Murdock's Testimonial

Many thanks to Debra Murdock for writing the following testimonial for Strikerfit!  Deb, you are an inspiration and we're thankful to know you.

Here she is in the natural state of her 20's

"I started my fitness journey 3 years ago at the age of 33.  I decided for the first time in my life to get serious about my health. I wanted to lose weight and get in 'serious' shape.  I had recently taken a job that required me to be in peak physical shape and I was done feeling like a 'fat person'.  

I used Weight Watchers Online to get my diet under control.  I quit smoking, cut down on my alcohol intake and worked out a few times a week.  I lost 30 pounds fairly quickly, but was struggling with getting in shape.  I tried multiple online workouts, joined a gym, and dabbled with CrossFit until I injured myself.  I decided I needed help and found Nikolai with Strikerfit.

The first personal training session kicked my ass in a way that I needed.  For the first time I felt I pushed myself to the limit.  I had lost a lot of weight, but hadn't built strength and endurance.  Over the next 8 weeks I worked with Nikolai twice a week.  Every session I was pushed (by Nikolai) to my limit and was impressed how quickly I saw results both physically and mentally.  Nikolai really helped me feel confident about my abilities and genuinely seemed proud and excited when I would overcome an obstacle or push through that last brutal set. 

I am currently on a workout plan that Nikolai designed. It focuses on my current goals of losing those last few stubborn pounds, building strength in my legs, increasing endurance and mastering the extremely fun art of the kettlebell.  I love using kettlebells in my workout! They make me feel like a Gladiator - but mainly because I see results quickly.  There is nothing better than going from feeling fat for most of your life to looking in the mirror and thinking 'Damn I look ripped!'"

2014:  Deb's Six Month Transformation

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5 Reasons to Love Kettlebells by Nikolai Puchlov

5 Reasons to Love Kettlebells

(List One)

I referred to this as “List One”, because although “100 Reasons to Love Kettlebells” is more accurate, there’s a chance you might not really appreciate all 100 reasons at once.  So I decided to start with these:  

1)      Kettlebells promote functional fitness; exercises that help you in real-life movement.  Conventional dumbbells and barbells are typically used in an isometric manner, meaning they only focus on one muscle (or large muscle group) at a time.  I liken this to learning how to say one word at a time.  On the other hand, your standard kettlebell exercises are compound and dynamic; requiring a larger range of motion and involving multiple muscle groups.  I liken this to using those “words” in a sentence.

2)      Kettlebells increase flexibility.  Those “range-of-motion” exercises I just mentioned?  You’ll quickly see why yoga isn’t the only game in town when it comes to flexibility.

3)      Kettlebells are versatile.  With a single kettlebell you can work your chest, back, biceps, legs, shoulders, triceps and core.  You can train for power, strength and conditioning, cardio, speed, sports… the possibilities are practically limitless.

4)      Kettlebells are mobile.  Kettlebells are one of the few pieces of exercise equipment that can do all of those things and travel in the trunk of your car.  When the weather is nice and the mood hits you – no, problem.  

5)      Kettlebells are compact.  That extremely effective impromptu park workout you just had?  How great is it that the arsenal of equipment required consisted of, oh, say three or four kettlebells.  They take up less space in your trunk than some people’s gym bags… and don’t smell if you forget to take them out afterward.

We really do have a passion for training with kettlebells and want to share it.  You’re invited to join us at our next “Swingin’ in the Park:  Free Outdoor Kettlebell Cross Training Class” at Alki Beach on Saturday, May 10^th at 10:30 am (weather permitting), at our neighborhood kettlebell clubs, or for personal training.  For more information visit www.seattlekettlebellclub.com .

Thanks,

Nikolai Puchlov

 www.seattlekettlebellclub.com