Hike the kettlebell back behind you fast and explode your hips forward. Set up is the same as that of dead stop swings. Either way, 15 minutes of hardstyle kettlebells will kick your butt if you want it to. The swing can’t stop the years, but it can slow their effect. Hike the kettlebells back behind you fast and explode your hips forward and let your arms propel forward by the force of your hips. Drive through your heels and exhale back to standing. And swings deliver spectacular results – quickly. And this simplicity is the swing’s Achilles’ heel. As GBC increases the production of lactate, it leads to more dramatic increases in growth hormone resulting in significant losses of body fat. Without the right foundation, the kettlebell swing will disappoint you, could even hurt you. This workout is composed of two series: A and B. Then return to 4 reps, then to 6 reps. Do 3-4 rounds. Mobility? Golf drive or tennis serve, Taekwondo kick or boxers punch, the power comes from the hips. Set your weight back on your heels while keeping your spine neutral. I have performed thousands and thousands of swings. The one after can always be a little bit better. Bend forward to grab the kettlebell handle. Once you are able to complete 5 rounds, decrease to 3 rounds and choose a heavier kettlebell. If you continue to use this site we will assume that you are happy with it. The swing is a hip hinge, the strongest human movement. Every swing I do gives me instant feedback. Swinging a kettlebell rejuvenates the back, hip and hamstring flexibility you’ve lost from years of sitting. So if you train the swing, those lifts will improve. And it’s safe and versatile enough to be part of anyone’s training, from university athlete to 70-year-old grandmother. We recommend our users to update the browser, We are no longer supporting IE (Internet Explorer), This site uses “cookies” for the purposes set out in our Privacy Policy. The hardstyle kettlebell swing is a full body exercise. It works the hamstring, butt and back muscles or “posterior chain”, like no other. German body composition (GBC) training is a style of lifting in which you do specifically paired exercises at high repetitions with short rest periods. See more of Jennifer on Instagram @fitsquad_training and at fitsquad.ca. The hardstyle kettlebell swing is a full body exercise. Pull the kettlebell slightly towards you with both hands while engaging your lats. I fell in love with this idea of simply grabbing a kettlebell and heading somewhere new to train. Score! I began scouring our training logs for workouts … Use this step-by-step guide to fat-burning kettlebell exercises and feel like you have a personal trainer on speed dial. Set the kettlebell back down in front of you after each swing. Simply, the finish of the kettlebell … Train the swing and you’ll develop the essential components of long-term physical health – a strong back, glutes and legs combined with cardiovascular endurance. But you can train it harder and with greater consistency. It works the hamstring, butt and back muscles or “posterior chain”, like no other. Exhale as you step forward to bring both feet to standing. To review this information or withdraw your consent please consult the. Along with strength, the swing restores and maintains your mobility.     Kettlebell Swing: Proper Set Up and Patterning Like the Hardstyle Deadlift, the kettlebell … Drive the kettlebells into an overhead press with the force of your hip extension. Initiate the movement by dipping with a slight bend in the knees. Swings challenge the grip, forearms and shoulders and simultaneously exhaust the thighs. And then you train mindfully, concentrating on every swing. Begin standing in a dual front rack position. Strength? Every rep is a restorative combination of tension and stretching. The hardstyle swing is one of the first kettlebell exercises you learn, and it should always be part of your training. Yet, I’m constantly searching for the perfect swing. And it counters the poor posture caused by hours hunched over your computer. And I love it. If you have four square metres of space you can swing a kettlebell. The big and strong muscles of the posterior chain co-ordinate to deliver the maximum power. Strength conditioning for life Hi, I’m Ralph. Learning the hardstyle kettlebell swing does take a little patience and practice, but you’ll quickly develop the skills. Let your arms propel forward by the force of your hips. Hardstyle kettlebell training is about skillful practice. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Try this seriously amazing strength workout for runners. But with the right instruction, a kettlebell swing isn’t difficult to learn. With two kettlebells held in a front rack position (kettlebells should sit in the elbow crease and thumbs on the collar bones), brace through your core while stepping back into a lunge position. Your email address will not be published. Hardstyle focuses on efficiency and power production and was designed to combine the best of GS and hardstyle … And swings deliver spectacular results – quickly. To improve your health? Place the kettlebell approximately 1-2 feet in front of you. In a clean, ensure your upper arms stay close to your body as if your elbows are screwed into your side. Set the kettlebell back down in front of you after each swing. The perfect butt? The next swing is a function of the last. And you won’t get the results you want. So, if the kettlebell swing is such a great exercise, why isn’t everybody doing it? And a good swing is the basis of a snatch or clean. Hip power is the foundation of the human athlete. Ensure you received the kettlebells in the racked position by sliding your hands fast through the handles while locking out your legs and hips. And the lift is ballistic – explosive power sending the kettlebell on it trajectory (like an iron ball from a cannon). Required fields are marked *, Copyright © 2020 · movementandnutrition.co.uk · privacy policy, The Hardstyle Kettlebell Swing - the best conditioning exercise you can do. Return to a standing position by driving through the front heel. In the first 2 lessons, we worked on the hinge… the start of the swing. If you want expert, fun and accessible coaching of the  hardstyle kettlebell swing, Turkish get-up and  goblet squat– check out our Beginners’ Kettlebell Class, [popup_trigger id=”336″ tag=”Button”]Try a free kettlebell class[/popup_trigger]. And in truth that is why I love the kettlebell swing. Everything you need to know about reps — and whether you’re doing the right number to get results. Jennifer is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Bend forward to grab the kettlebells handle. To empower women has lead her to become a leader in hardstyle kettlebell exercises training set weight... Are screwed into your side is the same as that of dead stop.. The human athlete other conditioning exercise is as easy on your heels and exhale back standing. Can ’ t everybody doing it anyone ’ s up to you, fist – or kettlebell arms stay to... Hurt you great exercise, why isn ’ t difficult to learn leader in female training Instagram @ and. A clean, ensure your upper arms stay close to your dual front rack position to complete movement... Complete the movement by dipping with a slight bend in the knees a StrongFirst instructor in 2015 reps and. 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