vertical jump training

One Hand Kettlebell Swing

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Best Use For Improving Vertical Jump

The kettlebell swing is a great exercise for building explosive strength and powerful hip extension. It is a form of low impact training so it is easy on the joints, and as you have to catch and reverse the fast moving kettlebell at the bottom of the swing it also helps develop eccentric strength in a manner that transfers well to jumping. This is a terrific vertical jumping exercise.

Technique Tips

The one handed swing is a different beast compared to the two handed version. You have to use a lighter kettlebell which means that the loading on the hips, glutes and hamstrings will be less. However the plus side is that because you are only holding the kettlebell with one hand the input from your shoulders is reduced and your hamstrings have to do more of the actual work.

The technique for one handed swings is identical to the two handed variety except obviously you hold the kettlebell with one hand only. Place the kettlebell between your feet and bend your knees to get into the starting position. Grip the kettlebell tightly, look forward and keep your back is flat. Swing the kettlebells up from between your legs forcefully. At the top let gravity slow the kettlebell down before letting it swing back down between your legs. As it gets to the bottom contract your glutes and hamstrings to “catch” it, then as quickly as possible, reverse the direction and explode back up again. Repeat for the desired number of reps.

Alternative Exercises

Some good alternatives to the 1 handed kettlebell swing are:

Weight Plate Swings (two hand)

Kettlebell Swings (two hand)

Hang Cleans



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