I LOVE single arm training movements.
I use them ALL the time.
Every single training session I make it a point to include at least one variation of a single arm movement.
Single arm training has a whole slew of training benefits it brings to the table.
Check out some of the few major benefits then below I share my TOP 3 favorite single arm movements.
1 – Pin Point WEAKNESSES and IMBALANCES
I’m guessing that your LEFT arm is weaker then your right, right?
Or, if you’re special like me and you’re a lefty, it’s more likely that your right arm is weaker.
Not always the case, but usually that’s how it goes.
What ever side you may be weaker on, using single arm dumbbell and kettlebell movements will help balance that out over time.
Instead of always having both arms pushing or pulling the weight and having the dominant arm take over a bit, that can’t happen with single rm lifts.
2 – Great Form of CORE Work
With single arm training, since you’re only lifting with one side of your body, you’re forced to stabilize the weight a bit more to balance things out. This helps you work you core a bit more then when you’re balanced out with a barbell or two weights.
After a while when you train using a single DB or KB, two arm movements with seem easy.
Now, I’m guessing (or at least hoping) that since you’re on this blog right now that you’ve pressed a HEAVY weight overhead with 1 arm before. If you have, you know how much more your core has to work in order to keep yourself balanced and stabilized. If you haven’t, there’s your next task to complete next time you train.
More core activation works the same for any other type of single arm movement including lunges, squats, and rows.
3 – Assist your Main Olympic Barbell Lifts + EASY to Learn
If you’re having trouble getting down the Olympic lifts with a barbell, try hitting some single arm cleans or snatches. These are way easier to learn and you can get a very similar benefit from doing them.
I always first teach people have to clean and snatch via dumbbells and kettlebells first before I more onto barbells as single arm Olympic lift variations require the same type of explosive hip action that the normal barbell lifts require but with way less technique.
Obviously it won’t be the exact same, but you still get some highly explosive work in.
4 – Do These Anywhere
One of the reasons I love single arm training so much is because I can take a single kettlebell or dumbbell with me anywhere and use it easily. I LOVE my barbell training, but that’s not always the case with a barbell.
When I’m traveling, it’s always easy to put a workout together with single arm movements.
And, there nothing quite like packing up a single kettlebell and taking it to a park or field to crank a workout.
So, now that you see some of the benefits of single arm training, let’s go over 3 of my TOP favorite single arm lifts.
#1 – The POWER Clean and Press
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Nothing better then ripping a heavy weight off the floor then powering it over head.
I prefer a kettlebell over dumbbells for these.
#2 – The Single Arm Kettlebell / Dumbbell Thruster
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Squats + Presses = Lower Body + Upper Body = Highly EFFECTIVE Training Movement
#3 – The Squat Clean Thruster
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What’s better then combining the single arm clean w/ a single arm front squat w/ a single arm thruster?
Doing it with a 80 lbs kettlebell 😉
You want to talk about challenging your core? That’ll do it…
No seriously though, when it comes to the Single Arm SCT, you get everything within that one movement!
That’s why the SCT is one of my favorite single arm training movements overall.
Now, some of my other favorite single arm movements include:
- single arm power snatch
- single arm bent row
- single arm overhead walking lunge
- single arm kettlebell swing
- kettlebell or dumbbell turkish get ups
- dumbbell or kettlebell windmill
Let me know, What is YOUR favorite single arm movement? Do you prefer a DUMBBELL or KETTLEBELL?
Drop your comments below!
Up next, I’m going to share a FULL sample workout using some of my favorite single arm movements. Stay tuned!
Live and Train Aggressive!
PS – Gain access to a KILLER program that I just unleashed that includes a ton of single arm and unilateral focused training.
Check out OPERATION: Rogue Strength below which is apart of the The Aggressive Strength Method Vol III for more info.