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Kettlebell One arm v. two arm swings - and the lower back

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Dean

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Hello,

I am finding that I tend to experience some stiffness in the lower back after the two arm swing, but not after the one arm swing. This does seem somewhat counterintuitive, given that the two arm version is relatively 'easier'. Has anyone else had a similar experience, and if so, do you think you may know the reason why?

Thanks
Dean
 
One arm swing allows for extra mobility of the trunk. The involvement of rotational muscles may compensate for several technical errors, such as too much squat or excessive hinge. You may want to check your two arm technique - "playing chicken with the fly" is one of the cues you may want to check.
 
Assuming all else equal (weight, volume, etc) it might be that your abs are having a hard time coming online for the 2-H Swing.

I might recommend a "low" swing with extra focus on a hard glute and abdominal contraction. It seems for some folks, a belly-button height swing makes that intention easier to feel.
(1:15 on the video below)

 
Dean said:
Hello,

I am finding that I tend to experience some stiffness in the lower back after the two arm swing, but not after the one arm swing. This does seem somewhat counterintuitive, given that the two arm version is relatively 'easier'. Has anyone else had a similar experience, and if so, do you think you may know the reason why?

Thanks
Dean
Click to expand...
Same here!

@Rif has stated that this can be the case for taller people or people with back problems (somewhere on his DVD "Mastering the Hardstyle Swing").
 
Zack said:
Assuming all else equal (weight, volume, etc) it might be that your abs are having a hard time coming online for the 2-H Swing.

I might recommend a "low" swing with extra focus on a hard glute and abdominal contraction. It seems for some folks, a belly-button height swing makes that intention easier to feel.
(1:15 on the video below)

Click to expand...

Most of the lower back tweaks I've had with swings was from doing 2 hand and lighter (than usual) 1 hand swings. I really believe it was because me getting too "relaxed" with my ab bracing and trying to use lower back to hinge instead using hip pop. It can be easy to fall into this trap when the weight feels light, but you have to brace your abs and pop those hips the same on light bells as much as the heavy ones. All of this is assuming you are not rounding your back on the bottom or hyperextending it on top. Good Luck!
 
Can't remember if I said tall people or people with longer spines but it's mostly about people with asymmetrical spine strength. Since the two hand swing loads the spine evenly if one is not symmetrical the stronger side can end up doing most of the work. That was definitely the base for me whereas one arm swings allowed for one side to be "loading" while the other side is "stabilizing".

Very simplified explanation but it seems to hold true for many ( not all)


Also for flexion intolerant spines as well from my experience
 
There are many possible reasons—any chance for a video of your one and two-arm swings.

Injury history, exercise and sport history, and movement quality all come into play and I was thinking of @Rif in regards to this.
 
Rif said:
Can't remember if I said tall people or people with longer spines but it's mostly about people with asymmetrical spine strength. Since the two hand swing loads the spine evenly if one is not symmetrical the stronger side can end up doing most of the work. That was definitely the base for me whereas one arm swings allowed for one side to be "loading" while the other side is "stabilizing".
Click to expand...
Thanks @Rif. This must be true. I think you're onto something. I'm tall (190 cm) and I have scoliosis. So I have asymmetrical spine strength. Other side is pulling and trying to straighten the spine and other side is loose and therefore passive. So it's better for me to stick with one-arm swings.
 
masa said:
Thanks @Rif. This must be true. I think you're onto something. I'm tall (190 cm) and I have scoliosis. So I have asymmetrical spine strength. Other side is pulling and trying to straighten the spine and other side is loose and therefore passive. So it's better for me to stick with one-arm swings.
Click to expand...
The scoliosis is a factor as well. I have it too.Most of the students I've worked with that also have it do better with one arms as well
 
Rif said:
The scoliosis is a factor as well. I have it too.Most of the students I've worked with that also have it do better with one arms as well
Click to expand...
masa said:
This information is a game changer for me. I think I can achieve Simple now. Thank you again, Sir. (y)
Click to expand...
Indeed, very encouraging to hear Rif that you do have it, considering your training history and achievements. Did it cause any issues for you during your powerlifting days?
 
Molson said:
Indeed, very encouraging to hear Rif that you do have it, considering your training history and achievements. Did it cause any issues for you during your powerlifting days?
Click to expand...

I wasn't diagnosed with it, strangely enough, until after I finished powerlifting. It is a functional ,not structural, scoliosis and I believe it developed from my restricted ROM from my knee injury and still trying to squat deeply in powerlifting. Years later it is still there but the curve is significantly better
 
Thanks to everyone for your responses - I appreciate your insight, and I think the consensus seems to be that one automatically braces the abs more when doing the one arm swing in order to counter the rotational effect.

Brett - I previously posted a video of my swings at:

Kettlebell - Please review my swing

Hello - first post here. I have uploaded a video that shows me performing a set of kettlebell swings. I am finding that I experience some stiffness in the lower back after a training session, so any comments or feedback would be greatly appreciated. Thanks Dean
www.strongfirst.com

Cheers
Dean
 
Dean
Looking at one vs. two-arm might be useful and how are you doing on finishing tall?
 
What do you suggest to do instead of shadow swings or JOLT, when the two-arm swing is a no go?
 
Zack said:
Assuming all else equal (weight, volume, etc) it might be that your abs are having a hard time coming online for the 2-H Swing.

I might recommend a "low" swing with extra focus on a hard glute and abdominal contraction. It seems for some folks, a belly-button height swing makes that intention easier to feel.
(1:15 on the video below)

Click to expand...

This has worked well for me - keeping a little in reserve seems to spare the lower back considerably. I think this is particularly important if, like me, you drive a desk and have some degree of anterior pelvic tilt.

Thanks again for the tip!
 
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