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.
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.
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.
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.
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.
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.
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.
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.