The swing is the foundational exercise that the rest of HardStyle kettlebell training is built on.
However, a lot of people do it wrong!
One part of the movement that people tend to have trouble with in particular is the hip hinge.
In today’s video, I show you a drill that will help you improve your form and do kettlebell swings correctly.
If you find this training tip helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:
If you the tip I covered in today’s video helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:
Are you getting lower back pain from kettlebell training? If so, check out today’s QUICK TIP!
The first thing to keep in mind is that kettlebell training, specifically the swing, is NOT an exercise for the lower back. If you are doing swings properly, you should be feeling them in the muscles of of the posterior chain (glutes, hamstrings, calves, erector spinae, lats, rear shoulders), but not the muscles of the lower back (multifidus, longissimus, spinalis, and quadratus lumborum). This means that if you are feeling kettlebell swings in your lower back, and especially if you are getting back pain during or after a workout, you are probably doing them wrong.
There are several possible contributors to lower back pain during kettlebell training, but one of the biggest mistakes I see people make that ends up causing this issue is swinging the KB too close to the ground.
The PROPER way to do the move is to keep the kettlebell close to the body as it swings down, and to keep the handle above the knees (or even closer) on the downswing. When people let the KB swing lower than this on the downswing, it makes the move both less efficient, and harder on the lower back.
Check out this video for a quick demo and a few additional tips:
Remember: kettlebell swings are NOT a lower back exercise. If you are getting pain during or after your kettlebell workouts, try the tips in today’s article and video!
To your continued success –
-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specalist
PS – Little tips like this can make ALL the difference when it comes to safe and effective kettlebell technique. That’s why everyone raved about last year’s Online Kettlebell Swing Workshop, and I’m putting on another one very soon. Keep an eye on your email inbox, registration opens later this week!
This is a method that used by old time strongmen as a big part of their training programs. It’s effective for building strength and muscle, and there is no equipment required:
5 Minute Isometrics Workout for Strength
Do three rounds of the sequence below (watch the video to see how to do the exercises):
– wall push – :30 hold
– palm push – :30 hold
– scissors – :30 hold
Click the link below to watch the video for this workout:
PS – Did you know that a Buddhist monk developed a system that focused of twelve basic tensing exercises in the 12th century?
It’s true.
Variations of these isometric exercises were also then adopted by other martial arts such as Kung Fu, Tai Chi, and Ki Gong.
These once forgotten isometric exercises – and variations of them – are now being used by athletes and trainers all around the world for greater strength and health.
Even A-list actors like Angelina Jolie, Uma Thurman, and Penelope Cruz… and badasses like Conor McGregor and Georges St. Pierre … all use these training methods.
They are the perfect compliment to your kettlebell / strength training program.
Click the link below to learn more, and to get the full 8 week plan:
If you’re still on the fence, I wanted to hook you up with a free sample workout from the program so that you can get a feel for what it’s like:
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KB Metcon Challenge – week 1 / day 1
PART 1 – 10 mins AMRAP:
– 5 reps per side – 1 arm swing (beginner) / snatch (advanced) (recommended weight = 16k women / 24k men) – 5 reps per side – KB suitcase step ups (recommended weight = 16k women / 24k men) – 15 recline rows w rings OR 8 1 arm KB rows per side ((recommended weight = 16k women / 24k men)
PART 2 – perform sequence below as fast as possible, 10 min time cap:
Do as many reps as you can of each exercise in 30 seconds. Rest minimally between moves, “flowing” from one to the next without putting the KB down. Rest for about 60 seconds between rounds, do three (beginner) to five (advanced) rounds total:
RECOMMENDED WEIGHT = 16k / 35 pounds for women, 24k / 53 pounds for men
– 1 arm KB rack squat – right side
– 1 arm KB swing – right side
– 1 arm KB suitcase lunge – right side
– 1 arm KB rack squat – left side
– 1 arm KB swing – left side
– 1 arm KB suitcase lunge – left side
– burpees
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My unique kettlebell methods are creating new success stories every month. Get lean and strong in half the time, without the gym… and learn the secrets of pain-free training in the process. Learn more and sign up for my upcoming 28-day Kettlebell Metcon Challenge at the link below: -> https://bit.ly/28daykbmetcon
– Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist
Heavier weights for lower reps are best if you are trying to get lean!
Maintaining your strength and muscle mass as you shed fat should be a top priority. The best way to do this in your training is to stick with heavier weights for lower rep ranges.
The other hugely important component of getting lean is your diet. Different workouts, more cardio, etc. does have a SMALL impact on fat loss – but not nearly as much as your diet does. So the main focus of your training should be to maintain muscle and strength, while at the same time getting into a consistent calorie deficit with your diet.
Lighter weights for higher reps DOES have a place in your training, it’s probably just not best used when you are focusing on getting lean. For example, you can do a “deload” phase where you take a couple / few weeks every couple / few months, lighten up your loads, bump up your rep ranges, and give your body a break.
To sum up, if you are trying to lean down, heavier weights for lower rep ranges are the way to go. This way you can maintain or even build muscle while you shed the fat and get into peak physical condition!
Train hard, talk soon –
– Forest Vance Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist
PS – My unique kettlebell methods are creating new success stories every month. Get lean and strong in half the time, without the gym… and learn the secrets of pain-free training in the process. Learn more and sign up for my upcoming 28-day Kettlebell Metcon Challenge at the link below:-> https://bit.ly/28daykbmetcon
“Metcon” is short for Metabolic Conditioning. It describes a type of workout that combines strength and cardio conditioning, as well as both aerobic and anaerobic exercises.
Because you recruit all three of your body’s energy pathways – phosphagen, glycolytic, and oxidative – all at the same time, you get one of the most fat burning AND lean muscle building workouts that is humanly possible!
Here’s a sample training session:
20-min Kettlebell Metcon Workout
Set your timer for 20 minutes. Do as many rounds as you can of the circuit below. Recommended weight for this one is 24k / 53 pounds for men, 16k / 35 pounds for women:
– 20 two hand KB swings (recommended weight = 24k / 53 pounds for men, 16k / 35 pounds for women) – 12 push ups (perform from knees or with hands elevated for beginners; perform from toes for intermediate / advanced trainees) – 10 KB goblet lunges per side (recommended weight = 20k / 44 pounds for men, 12k / 26 pounds for women) – 7 burpees (pick version / modification that is right for you)
Like this workout? Take the next step by signing up for my 28-day Kettlebell Metcon Challenge. Registration opens later this week!
– Forest Vance, Kettlebell Expert, Over 40 Training Specialist
Kettlebells are an awesome training tool for strength, flexibility, and endurance. The amount of different exercises we can do with them is vast, but which exercises are best for beginners trying to learn the basics? Here is an outline of my top 4 kettlebell exercises for beginners:
1.) The Sumo Deadlift
A great exercise for the legs, hips, core, and back. It’s also key to learn this one before moving on to the swing.
With the kettlebell between your feet, start the movement by pulling the hips back. Imagine there is a wall behind you and you’re tapping it with your hips.
You should feel a nice stretch in the back of the legs at the bottom of the movement. Grab the KB with both hands and stand up with it. That’s one rep.
2.) The Swing
The beginning of this movement should be nearly identical to the Sumo Deadlift. Now, instead of simply picking the weight up, snap the hips (like you’re jumping) and let the kettlebell swing up to about chest level.
This is a totally lower body – driven movement. If you’re doing it right, you should feel the hams ‘load up’ at the bottom of the move, and the weight should float for second at the top.
Keep the arms relaxed and the shoulders down and back!
3.) The 1/2 Get Up
Start lying on the floor with the KB at shoulder level. Pull it into the body, roll over to your back, and press the weight in front of your chest, kind of like you’re doing a dumbell bench press.
‘Punch’ the weight up towards the ceiling while pivoting on the opposite elbow. The same leg as arm is up and should be bent at this point with the heel planted on the ground. Come up until the arm on the ground is straight, and then simply reverse the movement. That’s one rep.
The 1/2 Get Up is another great beginner kettlebell exercise. Next comes the Squat.
4.) The Squat
Holding the KB by the horns with both hands, perform a squat. Keep the chest up and shoulders down and back! And remember to sit back – and keep the knees behind the toes.
Learn these basic four beginner kettlebell exercises before you move on to more advanced ones. They can be done by themselves in sequence, for 2-3 sets of 12-15 reps each, for a great total body workout, or ‘vertically loaded’ – done one after another with minimal rest – for a killer circuit.
These are just a few basic kettlebell drills to get you going; if you’d like to learn in more detail about how to perform these exercises, get some sample workouts, check out some great kettlebell training videos, and a whole lot more, check out a free week of my “300” Kettlebell Training plan here: https://bit.ly/300kbchallengesample
