In today’s video, I walk you through some variations of the HardStyle Kettlebell Swing.
HardStyle Kettlebell Swing Variation #1: the One Hand Swing
Body mechanics here should be very similar to the two hand swing. It’s almost like you’re doing the two hand swing, and you’re just removing one hand from the kettlebell.
One thing to pay close attention to on this move is what we call “packing” the shoulder. Watch the video to learn more – it’s about activating the muscles around your shoulder joint and “packing” it back into place.
The other thing you can do is slightly turn your hand down – like you’re pouring a pitcher of water – when the ‘bell comes between the legs. This makes for a smoother movement overall, and a nice transition to things like cleans and snatches. Just be sure that doing this doesn’t come at the expense of UNpacking your shoulder (a common mistake).
HardStyle Kettlebell Swing Variation #2: the Hand-to-Hand Swing
With this variation, we’re still doing one hand swings, but we’re taking it a step further, and switching hands every rep.
Timing is everything with this one. Start thinking about switching hands when the ‘bell is on the way UP, so that you end up actually doing the switch when the ‘bell is weightless in the air in front of you.
HardStyle Kettlebell Swing Variation #3: the Double / Two ‘bell Swing
This is a great variation on the swing for adding additional load. You can typically swing more total weight with two KBs than with a single heavy one.
You end up getting more work done in the same amount of time, and really challenging yourself.
You’re kind of combining elements here from both the two hand and one hand swing technique. Watch the video to see how to do it. You’ll also need to get a tad wider stance so that you don’t hit your legs with the KBs.
There you have some great variations of the Hardstyle Kettlebell Swing.
If you found this video helpful, check out my “300” Kettlebell Challenge workouts program.
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.
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And here’s to your continued success! –
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement