Performing the doublekettlebellswing generates massive power through your hips, glutes, and legs. With an emphasis on the development of your hamstrings, glutes, and lower back, the double swing not only helps prevent injuries long term, but it also enables you to perform other lifts and athletic activities with greater ease by centering in on the core of athleticism.
Then stand up explosively by squeezing your butt cheeks together hard to pull your hips forward. Stand strong at the top of the swing by grinding your feet through the ground, bracing your abs as if preparing to get punched in the gut, and pressing your shoulders down away from your ears to keep your body integrated as a complete unit.
Like the other doublekettlebell exercises, the double swing requires a wider stance than the single kettle bell movements. For this reason, you’ll need plenty of practice with two kettle bells before moving on to heavier weights.
Apply these introductory progressions slowly over time for long-term, sustainable impact, and stay tuned for the full 12-week Turbo Charged Kettle bells program. The program will take these basic progressions to the next level and integrate your skills with incredible strength and conditioning protocols.
Double Kettle bell Swings || Kettle bell Kings || Detailed Explanation — YouTube AboutPressCopyrightContact usCreatorsAdvertiseDevelopersTermsPrivacyPolicy & Safety YouTube worksheet new features With that common misconception out of the way, let’s clear up another, because it’s not just the name of this old school-turned-trendy exercise tool that trips people up.
The preeminent kettle bell exercise —the two-handed swing —has been known to leave gym-goers of all ages and ability levels scratching their heads, wondering, “You mean I don’t use my arms to swing this thing?” When performed correctly, kettle bell swings build total-body strength, power, and balance, while improving cardiovascular stamina, all with one piece of equipment.
If that sounds too good to be true, maybe it’s because you’ve never swung a kettle bell with pinpoint precision. With this step-by-step guide, you’ll learn to use your legs (and hips, glutes, and core) to perform the perfect kettlebellswing.
As it turns out, dancing the salsa and swinging a kettle bell have a lot in common. But they do share a coaching cue that makes every movement possible: It’s all in the hips.
With loose arms and a light grip, the kettle bell is swung from inside the quads up to the chest, just before eye level—in the Russian version anyway (more on this later). To the untrained eye, the swing appears to be a feat of upper-body strength: Simply squat and then stand up while pulling with the arms.
Performing the perfect kettlebellswing places all the emphasis on the posterior chain—the major muscles on the backside of the body from the heels to the base of the neck, primarily the hamstrings, glutes, and low back. And unlike the little movers (calves, biceps, triceps, and deltoid), the big movers are capable of moving big weight and burning massive amounts of calories.
But the good news is its a piece of fitness equipment that actually lives up to the hype. Consider this: A study seeking to analyze the effectiveness of kettle bell exercise concluded that “kettle bells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.”
The same study went on to say that the benefits of kettle bell training extend beyond strength and stamina by helping people “burn calories, lose weight, and enhance their functional performance capabilities.” Keep arms long and loose while squeezing shoulders blades together and engaging your core.
Soften knees, shift body weight into heels, and lower butt back and down toward the wall behind you. Driving through heels, explode through hips to send weight swinging upward from quads.
Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes. As the kettle bell begins to descend, let the weight do the work as you ready your body for the next rep.
Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight, allowing the kettle bell to ride back between legs.
As it makes the transition from backward to forward, drive through the heels and hips to repeat. There’s nothing like an arms race to create animosity among nations (or in this case, coaches and their respective exercise communities).
The movement originates at the groin and finishes at eye level. Instead of stopping at eye level, the American swing finishes with the arms and kettle bell overhead.
Our expert Chris Finn, certified personal trainer at Life Time at Sky and Strongest level-two kettle bell instructor, never recommends the American swing due to the risk of injury to your shoulders. That said, the decision on where to pledge your allegiance should be based on personal ability level and safety.
Paying close attention to a proper swing will ensure a successful—not to mention injury-free—workout. Start and finish the swing by loading, firing, and hinging at the hips.
Written some seven years ago by Geoff Expert, former Strongest Certified MasterInstructor, Kettle bell STRONG! From SFG II candidates and strength aficionados to individuals who simply prefer doublekettlebell training, we get many questions.
Given what we’ve learned about mitochondrial functioning since its original release, are the skills and programs still valid? Brett Jones, Strongest’s Director of Education, asked me to write an overview of Kettle bell STRONG!
I was promoted to Master ROC in early 2010, just before the release of my book, Kettle bell Muscle. When Pavel formed Strongest, I followed and was a Strongest Certified Master Instructor until 2014, when I stepped down for personal reasons—to devote more time to my growing family, because I had returned to school full-time, and to grow another business.
In April 2016, completely burned out from the fitness industry, I retired. My athletic background is college wrestling and Olympic-style weightlifting—I was a state champion and National Championship qualifier in O-Lifting.
And of my 30-year lifting history, I spent most of the first 20 recovering and working around some pretty major orthopedic injuries—broken bones, dislocations, compressed nerve roots, cartilage damage—that sort of thing. Within the greater kettle bell community, I was best known for my strength and fat loss programming.
In contrast, wrestling is a power-endurance sport—explosive movements like takedowns followed by lulls in the action, like riding time. A wrestler must train to overcome the effects of hydrogen ion and lactic acid accumulation.
So my programming for performance has always been geared toward maximum force production and minimizing fatigue, regardless of the goal. Is that you can get brutally strong with one pair of kettle bells by repeatedly performing one compound exercise well—the Clean and Press.
The first is an 8 to 12-week block that trains your strength, based upon your 4 repetition maximum (RM), keeping the number of repetitions low—between 1 and 3—and the number of sets high. Both are designed to make your old 4RM starting weight feel like a toy.
This does start to get mildly glycolysis, but if you choose the “Slow and Steady,” it is not intolerably so. Your body adapts very well, and those who stick with it are rewarded with the “Holy Grail” of strength training—more muscle mass, increased strength levels, and (usually) lower body fat levels—though this will be strongly influenced by dietary choices.
This is achieved in around ninety minutes per week, regardless of age or training experience. The majority of folks opt for the “Slow and Steady” for this reason.
The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss. In fact, most people stop after the “Slow and Steady” and start over, using heavier kettle bells, with their leaner, more muscular bodies.
This is because the DoubleS wing is very low-skill compared to the Double Clean and Press, and has a much shorter stroke, so less can go wrong. And how should you use the “Strong!” and “One” programs if your main focus is anti-glycolitic training (AGT)?
However, if AGT is your primary training focus, there are two easy ways to make the program work for you: Stay with the first phase of the program and recycle it with a heavier pair of kettle bells.
Double or even triple the prescribed work sets over the course of time and use it as a pure A+A program. First, in light of the insights learned in and from Strong Endurance, the “One” program can truly be considered a glycolysis peaking program—and a longer one at that.
Second, in order to modify it for AGT purposes, since it’s already on a one-minute clock, I’d turn it into a low-rep Mom program, extending the duration of the program to build mitochondrial density. Third, once you’ve built up significant “anti-acid” capacity using AGT protocols, then bolt on the original version for a peaking cycle.
If you’d like to mix the two training strategies and lean towards the AGT side, I recommend the following: Do the first phase of “Strong!.” Then, double or triple the volume and continue running the cycle, making it a true A+A program.
Then, you will have built enough capacity to survive the “Short Course”—so run that as a 4-week cycle. Then, if you’re up for it, you should be fully prepared to run the last fat loss program.
The “2020” AGT-friendly variation would simply alternate different cycles of “Strong!” and “One:” 8 weeks of the first phase of “Strong!” followed by 8 to 12 weeks of “One,” modified to a low-rep Mom program. For Men: Hold half of your body weight with a pair of kettle bells in the rack position for 30s minimum.
For Women: Hold a third of your body weight with a pair of kettle bells in the rack position for 30s minimum. For Men: Press half of your body weight with a pair of kettle bells at least once.
Use a pair of kettle bells you can press 5 times, but would struggle to get 6 reps with. Perform one clean, followed by the prescribed number of presses.
Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using. Session # 3: Perform a Rep Max (RM)* with the same pair of kettle bells you’ve been using.
Rest as much as necessary between sets to get the prescribed reps. Do light mobility work or walk on non-training days, but nothing else. Everything you need to know about the “Strong!” program inside Kettle bell STRONG!, how to modify it to meet your anti-glycolitic training goals, the qualification criteria for starting the program, and two different ways to prepare yourself to meet those criteria so you can reap the benefits from the program itself.
Sags can also master how to perform and teach doublekettlebell skills by attending their Strongest SFG Level II instructor certification. Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason.
With August upon us, members of the Strongest community from the New York City area and elsewhere have already begun t... He’s been in the strength & fitness industry since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), a personal training business owner, and an education provider.
He has trained people from all walks of life, from middle school athletes, to military special operators, to arthritic grandmothers in their 70s. ULTRA, Kettle bell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, The Permanent Weight Loss Solution, and Pressing RESET: Original Strength Reloaded.
Geoff has presented workshops on advanced kettle bell training, body maintenance and restoration, and Olympic lifting all over the world, including the US, Europe, SE Asia, and Australia. Geoff currently trains clients online and lives in Colorado with his beautiful wife and his two children who are growing like sunflowers.