FRI: What Can Removing a Hand Do?

In today’s third tier, you’ll notice that we have hand-to-hand swings (H2H for short), and you might also notice that they are a semi-regular component of training. While the movement is still the same deep hinge that we see from the traditional kettlebell swing, the performance of the alternating single-arm swing has one major benefit: oblique engagement.

Just like lunges, dumbbell snatches, renegade rows, and all other unilateral movements, when we remove one side we create the need for the body to balance. When we must balance, we  turn on stabilizers that are not used when we don’t need to balance. In this case, the external obliques, which are very important in “beer can” bracing. This nets out in a core that is better able to transfer and stabilize force, and ultimately, the possibility of a healthier and stronger lower back.

The key to effective unilateral movement is to keep the natural positional angles of the joint that would otherwise exist if it were bilateral. Meaning, if you over rotate to accommodate the ease of use in the single side arm, you’ll screw it up (i.e., why opening your hips excessively on the renegade row can negate benefit). So, in the H2H swing, make sure you maintain your deep hinge at the hips, limit knee flexion, and try to keep your torso angle as true as possible.



Friday, 5.18.18

First. 10’ E.M.O.M
4 DB Lunges
4 DB Pull Throughs
—-Rest 2’—-
Then. For 9’
5 Goblet Squat + Curl
4 Lunge Jumps
3 MB Slams
2 Burpees
100m Run
—-Rest 2’—-
Then. For 8’
5/s H2H Swings
4 Hill Jumps
3 V-Ups
2 GTOs
100m Run