If you follow our training recommendations regularly, then you should be aware of the power with the barbell certainly. The following article is devoted to the one-armed version of this exercise: We replace the barbell with a kettlebell.
The kettlebells, originally used primarily by the Russian military, are becoming increasingly popular. Used properly in strength training, sometimes completely new "stimuli" arise. Due to the special load distribution resulting from the shape of the stabilization work both in the trunk and in the shoulder girdle is of great importance. A certain amount of training experience and a bit of basic stability should therefore already exist. (For home training - The arms learn more here).
All you need is a kettlebell with the right balance of weight and fitness and, ideally, a large mirror to control your own movement. Stand firm with a shoulder-width stand and slightly bent knees. Tighten the trunk muscles and hold the kettlebell tightly one-arm close to the body at the level of the clavicle.
Extend the arm vertically until it reaches full extension. Then slowly return to the starting position.
You should pay attention to that
If possible, stay in a straight body axis and keep your pelvic hip region stable. Your arm should move up and down in a vertical axis, otherwise you will not be able to adequately stabilize the exercise in the shoulder girdle. Always keep a good body tension. If you can not hold the base position during the entire exercise, first strengthen your trunk with appropriate stabilization exercises or take a lighter kettlebell.
Variant 1: seated version (technically easier to implement) This variant can be used, for example, sitting on a weight bench. The execution corresponds to the standing version - however, it is not only easier to execute, but also has less effect on your stabilization ability.
Variant 2: two-arm (somewhat lighter torso stabilization) The design corresponds to the one-armed design, except that you just perform the movement with two arms. The advantage is that although it is easier to execute than the standing version, you still need to stabilize more than the seated version!
Variant 3: vertical kettlebell (higher demands on grip strength and stabilization) Here you hold the kettlebell so that the handle points downwards and the weight is upwards. Holding the dumbbell thus requires the heavy use of your forearm and hand muscles.
Variant 4: explosive bumping (technically a bit more sophisticated, modeled on barbed bumping) The acceleration for the ejection is achieved by an extremely explosive extension in your hips and legs.
Literature: NSCA Performance Training Journal, 2010. Vol. 9 (4), p. 6