Paleo Fitness Exercise: The One-Arm Swing
Assume a shoulder-width stance approximately one foot behind the weight you’re using, point your toes slightly outward, reach out, and grab the weight with one arm.
Grab the handle of the weight as close to dead center as possible.
Hike the weight back as you would a two-arm swing while minimizing any twist in your torso.
With the one-arm swing, you may rotate your thumb slightly in (downward) on the backswing to ensure that the weight doesn’t crash into the knees.
When the weight reaches the top of the backswing, snap the hips forward and stand up as quickly as possible to complete the movement.
Allow the weight to float no higher than eye level before reversing and repeating the movement. If you have issues with your back, allow the weight to float no higher than shoulder level.
Remember to keep your armpit tight throughout the exercise. Don’t let the weight pull your shoulder forward.