Once you have the swing technique down, it’s time to learn cleans and snatches which we will cover in future Hard style articles and videos so stay tuned. Make sure to subscribe to our blog through the form on the right side or at the bottom on mobile devices.
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Since 2001, he has assisted many people with their strength training, conditioning and athletic rehabilitation including; adult clients, police, fire, military professionals, and athletes from middle school to the Professional level. The full body program uses 20 minute metabolic circuits to radically transform your physique.
Its fabric design and steel sand gives durability, while still protecting people from injury. These vinyl-coated cast-iron weights offer a tiny bit of buffer for your skin and floors, and the shocking blue color admittedly will look rad in a Huntsville gray basement gym.
Unlike the traditional cast iron kettle bell, this one uses a pliable material, making it easier and more comfortable to use during your fitness routine. Breathe new life into gear collecting dust in your basement or pack them in your carry-on when you need to take your workout on the road and plan to hit the hotel gym.
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Back then as I trawled the internet, almost all the information came from the Dragon Door website and this bloke named Pavel. There was also some good info from the crew that had been around Pavel at the time, most notably Lesser, Cotter, Mahler, and Maxwell.
I bought a load of Pavel’s products and scoured Mike Mahler’s website to glean as much info as possible. My back was slowly on the mend, so I very, very gently started to teach myself the Kettle bell Swing based on the information I had at hand.
As a lifetime martial artist, I understood body mechanics; I’d used the Barbell Power Clean as a staple in my own training, as well as Dead lifts. The injuries meant I had to be especially conscious of my movement and go extremely gentle until strength slowly started to ebb its way back to me.
However, Pavel and his people at the time also talked about using the high tension to create a solid body to press from. This I liked; it kept my damaged back safe and strong and reminded me of my favorite Data in the Wade BYU Karate system, the high tension form Sasha, which I was already using to help rehabilitate myself.
Vasily lifts in the traditional method and competed at the highest level in the kettle bell sports. Kettle bell Sport uses the minimal amount of tension instead of focusing on the body mechanics and the ability to repetitively generate explosive power.
A useful skill set if your primary focus is the development of power endurance or the ability to repeatedly hit hard. It was at this workshop that Vasily looked me in the eye and asked, “Do you teach?” I answered, “No, I’ve not got the experience,” to which he simply replied, “You should!” So I did.
I looked at how I liked to train my own preferred method by taking the best bits of each style as they applied to myself. This has become my mantra and the underlying philosophy for every aspect of my training and forms the central pillar holding up the Kettle bell Instructor Program I am launching in the coming months.
We are all lifters together, forget your differences and look at your commonalities; this is where real strength come from. Skip to main content photo credit: Shutterstock German body composition (GBC) training is a style of lifting in which you do specifically paired exercises at high repetitions with short rest periods.
You’ll burn major fat, but you won’t compromise muscle. Photo credit: fit squad Place the kettle bell approximately 1-2 feet in front of you.
Set your weight back on your heels while keeping your spine neutral. Hike the kettle bell back behind you fast and explode your hips forward.
Andrea Karl With two kettle bells held in a front rack position (kettle bells should sit in the elbow crease and thumbs on the collar bones), brace through your core while stepping back into a lunge position. Set your weight back on your heels while keeping your spine neutral.
In a clean, ensure your upper arms stay close to your body as if your elbows are screwed into your side. Slightly retract your shoulder to guide the kettle bells towards the racked position.
Ensure you received the kettle bells in the racked position by sliding your hands fast through the handles while locking out your legs and hips. Photo credit: fit squad Begin standing in a dual front rack position.
Drive the kettle bells into an overhead press with the force of your hip extension. Return the kettle bells back to your dual front rack position to complete the movement.
Photo credit: fit squad Begin standing in a dual front rack position. Photo credit: Jennifer LAU Jennifer is co-owner of FitS quad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry.
Her passion to empower women has leaded her to become a leader in female training. She is head coach of Fit Squad’s all women’s training camp, has given corporate workshops and presentations on fitness and nutrition and can be found regularly contributing to media outlets in the city.
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. It works the hamstring, butt and back muscles or posterior chain ”, like no other.
Swings challenge the grip, forearms and shoulders and simultaneously exhaust the thighs. The swing is a hip hinge, the strongest human movement.
And the lift is ballistic — explosive power sending the kettle bell on it trajectory (like an iron ball from a cannon). Golf drive or tennis serve, Taekwondo kick or boxers punch, the power comes from the hips.
Hip power is the foundation of the human athlete. The big and strong muscles of the posterior chain co-ordinate to deliver the maximum power.
And that power is delivered through the club, racket, foot, fist — or kettle bell. Every rep is a restorative combination of tension and stretching.
Swinging a kettle bell rejuvenates the back, hip and hamstring flexibility you’ve lost from years of sitting. And it counters the poor posture caused by hours hunched over your computer.
Because in reality, it’s the subtleties of swing technique that unlock its power. But with the right instruction, a kettle bell swing isn’t difficult to learn.
And it’s safe and versatile enough to be part of anyone’s training, from university athlete to 70-year-old grandmother. For raw power and strength, short heavy sets and plenty of recovery time in-between.
For endurance or fat loss, lighter kettle bells, more reps, shorter rests. The hard style swing is one of the first kettle bell exercises you learn, and it should always be part of your training.
It is less flashy than other ballistic kettle bell lifts like the snatch or clean. Learning the hardstylekettlebell swing does take a little patience and practice, but you’ll quickly develop the skills.
No other exercise is as easy on your joints as the hardstylekettlebell swing and still delivers an equal health benefit.