Marcus Martinez is the co-owner of MBody Strength, an Orange County based kettlebell service and equipment company. Marcus is certified RKC and has created a variety of innovative workout programs involving unconventional training methods, including kettlebell training. Find free workout plans and low-priced kettlebell equipment at MBodyStrength.com.
The Kettlebell Swing is one of the best known kettlebell training exercises for good reason; in terms of getting the most bang for your buck, you can't beat it. With one simple exercise, you target multiple muscle groups while at the same time raising your heart rate allowing for cardiovascular training. In addition, the Kettlebell Swing is easy to learn, requires little space to perform, and only requires one piece of equipment: a kettlebell.
Like most kettlebell exercises, variations of the Kettlebell Swing can make it more difficult. This allows you to enhance your training as you get progressively stronger. It also allows you to utilize the weight you started with for a longer amount of time. The following is a list of each progressive Kettlebell Swing exercise variation:
2-Hand Kettlebell Swing
The best way to start is with the two-hand kettlebell swing. Position the kettlebell about a foot in front of you. Grab the kettlebell with both hands, bending your hips with a slight bend in your knees. Keep your back straight and your glutes tight throughout the duration. Pick up the kettlebell and let it swing between your legs, then swing the kettlebell forward to about chest level, using a hip-snapping motion. Let the kettlebell drop without any restriction and hike it between your legs. Keep your heels down and your core tight throughout the duration.
1-Hand Kettlebell Swing
The next step is the 1-Hand Kettlebell Swing. This will hit your core in a completely different way from the 2-Hand Kettlebell Swing since it requires you to compensate for the weight being on one side. Follow the same methodology as the 2-Hand Kettlebell Swing, but use only one hand instead.
Alternating Kettlebell Swing
The next progression is the Alternating Kettlebell Swing. During this exercise, you’ll switch hands at the top of each swing. When you alternate hands, make sure to grab onto the kettlebell with the free hand when the kettlebell is almost at its peak. Switch hands each rep.
Alternating Kettlebell Swing Toss
Once you have mastered the Alternating Kettlebell Swing, you can progress to the Alternating Swing Toss. During this exercise, you will let go of the kettlebell at the peak of the each swing, allowing it to fly up a few inches before catching it with the opposite hand.
2-Hand Kettlebell Swing Juggle
The next progression is the 2-Handed Kettlebell Swing Juggle which involves flipping the kettlebell at the top of the swing. Grab the kettlebell with two hands and at the top of the swing, push the handle away from you quickly flipping it forward. The handle of the kettlebell will flip over and come back around into your hands. Perform the downswing and repeat. Make sure you practice this one on grass or sand; chances are that you will drop the kettlebell a few times before mastering the technique.
Alternating Swing Juggle
The last progression is the Alternating Swing Juggle. Perform a one-handed swing and flip the kettlebell at that the top of the swing, then grab it with your opposite hand as the handle flips around. Again, make sure you practice on grass or sand to avoid wrecking your floor or kettlebell.
These progressions will ensure that the kettlebell you started with provide enough of a challenge as you get stronger. They’ll also help you master your technique, so when you do increase the weight of your kettlebell, you’ll be able to handle the load more safely.
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