Yesterday I sent out an email about the “Lean and Jacked” remote coaching program we’re launching (details at the bottom of this post).
This program is specifically geared towards men and women aged 40 and up who want to get STRONG with home-based kettlebell workouts.
And it’s geared towards the more intermediate / advanced trainee.
Meaning, you should have some idea of the basic kettlebell techniques to get the most out of this.
Today, I want to share some more intermediate / advanced KB tips for better swings.
These are a tad beyond the “don’t squat your swing” advice – so I assume you have the basics down before you tackle these:
4 Intermediate / Advanced Tips for Better KB Swings
1 – ROOT YOUR FEET
Power production in the swing starts in the feet. Rocking back and forth creates tension leakage and less swing power. Take your shoes off when you swing, and grab the ground with your toes.
2 – BEND YOUR KNEES
YES – the swing is a hinge. But some people take this too far, and do a dang near straight leg swing. This puts a lot of pressure on your back. Bend your knees at the bottom of the movement, so that you can fully extend with power on the way back up. Just not too much 🙂
3 – PULL YOUR KNEECAPS UP
You need to tighten your quads in the top position of the swing. “Pulling your kneecaps up” is a great cue to think about as you come to lockout that will help you get tight and get your hips fully extended.
4 – USE YOUR LATS
Yes the swing is mostly upper body… BUT you should also use your upper body, just at the right time. Use your lats to propel the ‘bell as it comes DOWN between the legs. This will result in a stronger and more explosive swing.
Try these tips at your next KB swing workout, let me know if they help.
Also, if you want me to go into these in more detail in tomorrow’s Facebook Live on my KB Basics page, reply to this message and lmk.
Train hard, talk soon!
PS – I’m putting together a remote “Lean and Jacked” coaching program where I’m going to personally work with a handful of men and women over 40 to get them both lean, and STRONG – with kettlebells.
Would you like to work with me?
Here are the requirements:
- You want to both get lean, and STRONG – with kettlebells
- You have a couple of KBs – ideally more – to work with
- You have 30-40 minutes, three to four times per week to train
- You are willing and able to follow the plan, and you are 100% committed to making it happen
- You are willing and able to track your workouts and check in each time you complete them
- Full transparency – this is a paid program. The cost is about what you’d pay most trainers for a two or three personal training sessions in most parts of the country. (But you get a LOT more!)
If you’d like to work with me, reply to this message with the word “interested”, and I’ll get you all the details.