The one handed swing is a fundamental kettlebell exercise, but the exercise can also be performed perfectly well with a sandbag. The exercise strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved.
- Start with your feet slightly wider than shoulder width apart, with the sandbag folded into two and placed 8-12 inches in front of you.
- Hinge the hips whilst keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
- Grasp the carry handle whilst keeping your shoulders packed down and a straight line between crown and coccyx.
- Keep your arm locked out and swing the bag back through the legs absorbing the force into your hips, your free hand will mirror the lifting hand.
- Drive your hips forward and upwards and let the bag float up to shoulder height.
- Wait for the bag to float back towards the floor, allowing arm lifting arm to touch the body before you hinge the hips again.
- Repeat the movement.
Common Problems & Solutions
Error: Allowing too much knee bend and performing a ‘squatting’ action.
Correction: Focus on keeping the knees still and pushing the hips back during the low phase of the swing. Should have a similar sensation as a hamstring stretch.