Move of the Week - Single Arm Kettlebell Swing - 10/3

This weeks move of the week is all about momentum. To end the week our goal is to be able to comfortably be able to do a single arm kettlebell swing. When we use momentum in our movements we take pressure off our joints and learn how to properly move our body in space instead of fighting against the weight. Movements that create momentum is an optimal way to practice functional fitness. With momentum we create elevation and lengthening through the body. Helping us to carry ourselves taller, stronger, and create control through our movements. This also creates a great mind body connection of knowing where your body is in space and how to interact with the fluidity of a movement. When using momentum our body should feel fluid and well connected so if we feel awkward, out of control, or feel like we are fighting with the weight we are most likely not moving correctly and need to re-adjust.

With a single arm kettlebell swing we want to create power through our glutes and core to lift the weight up in front of us. This creates momentum to let the kettlebell raise up in front of us, allowing us to switch hands while the kettlebell is in the air, comfortably and with ease. We will start to feel our lower back and shoulder tension when we try to lift with our arms instead of letting the momentum created by our hips and glutes to pull us up through the movement. This type of movement allows us to lift heavier weight than we can comfortably lift because we are creating the force through our whole body instead of just one specific muscle.

This week we will be focusing on many different types of momentum movements helping us create that fluidity through different muscle groups and work on the timing and sequence of exercises. Always starting with good foot work, and working through our best posture to stay tall and elevated with our abdominals activated, will help us be successful with these movements. Remember if it feels like a struggle, awkward, or just not right, that is a good sign something is wrong and we want to reset and try again. This week is going to provide great opportunity to really listen to our bodies and make those connections.

​Here's your checklist:

1. Keep feet connected to the floor to create stability - you are a tree growing roots into the ground
2. Always start with our best posture to create a strong baseline connection and activated abdominal muscles.
3. Power in our hinge comes from our glutes and core.
4. Don't fight the movement let it carry you through.
5. Relax and let the weight do the work! Have fun!