One arm vs double swings

Discussion in 'Kettlebell' started by Jalvarado, Jun 19, 2019.

  1. Jalvarado

    Jalvarado Double-Digit Post Count

    Looking for the best alternative. Looking for the minimalist option less equipment method and the only equipment I have are kettlebells, jump rope, pull up bar.

    Are lighter one arm swings better than heavy two arm swings? What have you guys felt gives you better all around strength and conditioning ... swings with a 60 lb kettlebell or one arms with a 30 lb?
  2. Anna C

    Anna C More than 5000 posts Certified Instructor

    There's actually three options for swings: one-arm swings (one kettlebell), two-arm swings (one kettlebell), and double swings (two kettlebells).

    Have a look here: Pros and Cons of Different Swing-Types?
    Jalvarado likes this.
  3. Jalvarado

    Jalvarado Double-Digit Post Count

    Yes I’ve tried the double kettlebell swing but for some reason I specifically don’t feel the same engagement as the other two.
    Emmett Nelson likes this.
  4. Anna C

    Anna C More than 5000 posts Certified Instructor

    Yeah, they're not a favorite of a lot of people. I mostly just use them if in a complex or chain with other movements (clean, press, squat).

    The thread title "double swings" usually refers to the two-kettlebell swing.

    Always begs the question, "Better for what?" They both have pros and cons (as per the other thread), so depends on the objective...

    I think most people get more bang for the buck from 2H swings IF they are loaded properly. The average person in the gym is swinging too light of a kettlebell to get anything except conditioning out of it. But to go heavy enough to develop strength and power, you need to know how to do it right. That's where instruction and coaching with an SFG comes in.

    The exception would be an ongoing program like S&S -- if progress is good, the 1H swing can provide more stimulus overall. But S&S involves a lot more swings (with a lot more intense focus) than people usually do that are mixing swings in with other types of exercise.
    Steve A and Jalvarado like this.
  5. Jalvarado

    Jalvarado Double-Digit Post Count

    I’m thinking once I can soundly and technically use the 60lb. for one arm swings then I’ll be at a good point of progression from where I am now. I do notice right side dominance on most lifts as well.
  6. Dayz

    Dayz Double-Digit Post Count

    Ive asked the same question before. The answer I got, and what I've since found to be true for me, is:

    Two hand will provide more overall body strength, lower body explosivity, lower body hypertrophy. This is because most will use at minimum one, probably two full bell sizes heavier.

    One hand swing provides more of a challenge to the grip (Just) and anti rotation.

    If you're getting anti rotation and grip training elsewhere (e.g. tgu, chin ups) two hand might be a good choice, just depends
    Steve A likes this.
  7. Steve Freides

    Steve Freides Dir. of Community Engagement Senior Instructor

    Pavel makes it clear in Kettlebell Simple and Sinister that the one-arm swing is the first choice for S&S. It's not that the others don't have benefits - of course they do - but for most purposes, you'll be better served by keeping your focus on that version of the swing.

  8. LightningFast

    LightningFast Double-Digit Post Count

    If you want minimalist I would say snatch is better answer than the swing. Personal observation: 5 snatches will send the heart rate higher than 10 two arm swings with the same weight. I haven't checked, but I suspect the case will be similar with one arm swings, simply because the amplitude of the snatch is longer.

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