HardStyle Kettlebell Swing Progression (part 1)

by admin on December 6, 2012

Are you having problems getting the hang of the kettlebell Swing?

Are you tired of your lower back aching after a swing session?

Do you feel like you’re just not getting as much out of the movement as you could be?

If you’ve answered yes to any of these questions, I have great news.

I just finished filming a new – and totally free – video series on a quick and easy progression to master the kettlebell swing.  Check out the first video today – and stay tuned for part two coming very soon:

Video Recap

  • This video outlines step one of a quick and easy progression to learn the HardStyle kettlebell swing.
  • The swing is the most basic and fundamental of HardStyle kettlebell moves.  If you are a beginner, this is the move you will want to learn first.  If you feel like you already have a good mastery of the exercise, this is still a good progression to re-visit – to make sure you’re not building bad habits, developing bad form, etc.
  • Step one – covered in this video – is the weightless or the imaginary swing.  You’re going to practice the move and grove the movement pattern without the actual kettlebell in your hands.
  • Start with the feet about shoulder-width apart and with your weight set back to the heels.
  • Push your hips back behind you to start the move.  Imagine like you are driving your butt back through a piece of glass.  This is very important.  The lower body portion of the KB swing is a deadlift move, NOT a squat (which is a very common error.)
  • First just practice the deadlift portion of the move.  Touch the imaginary KB on the ground with your hands.
  • Now, progress on to the swing movement.  Think hike pass a football. You want to imagine you are tossing the KB back behind you – not bringing it to the ground.
  • Stand up.  Tense the glutes, thighs and abs.  Bring the imaginary weight up to shoulder level.  Then, without hesitating, bring the KB back down.
  • Practice this move with no weight.  Once you have this movement down, you can move on to step two, the KB deadlift …

I hope part one of this video series has helped you grove the basic movement pattern of the swing.  I’ll be back in a couple of days with part two of this series, the KB deadlift video tutorial.  Stay tuned!

And – to get first notice of the next video – make sure to sign up for the KettlebellBasics.net newsletter.  Just drop your name and best email address into the box at the upper right of the page to do so now!

Forest Vance, MS, RKC II

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