What is a Kettlebell Swing?
The Kettlebell Swing is the cash cow of kettlebell training. It’s a proven model for building strength, and it’s the first movement you should learn when you start kettlebell training. The Kettlebell swing is a rhythmic hinge movement, where your hips, core, and legs supply power to forcefully swing a kettlebell along the sagittal plane.
The Kettlebell Swing is a full-body exercise with an emphasis on the following muscle groups:
How to Do a Kettlebell Swing (Instructions):
Trainer Tips for the Kettlebell Swing:
Progression (make harder)
- Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
- Use only one hand (one-hand swing).
As you swing the kettlebell up, go down into a squat, so that your arms are parallel to the ground while you are in a squatted position. Stand up slightly back into the downswing position.
Regression (make easier)
- Use a lighter weight.
- Lower your repetition count.
- Practice doing a Kettlebell Deadlift
Do 10 swings every minute, for 10 minutes. When you are done with your 10 within the minute, rest, then at the top of the next minute, resume the cadence.
- You can also do this with a pair of dice. Roll a pair of dice, and whatever the sum is (i.e. “9”), do 10 swings every minute for a total of the sum of the dice.
- Perform 30-50 swings as a warm-up or cool-down as a part of your routine.
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