Optimizing The Kettlebell Swing: A 10-Part Series Dedicated To Learning, Mastering, And Training The Hardstyle Kettlebell Swing

Imagine a scenario where you only had 1 tool to use and a gym the size of a dining room table to attain all of your health and fitness goals…

What would you choose?...

  • Would it be the barbell?

  • How about a dumbbell?

  • What about resistance bands?

  • Or how about a suspension trainer?

Once you’ve chosen your tool up the ante and place a 20-minute timeframe to workout within...

Is that even possible?

  • 20 minutes

  • 1 tool

  • Size of a dining room table as your gym

  • Achieve all of your health and fitness goals


Yes, it absolutely is...


The tool would be the kettlebell. Your program would consist of two exercises; the Getup and Kettlebell Swing.

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If your remember a while back we posted a 10-part series on Optimizing The Getup.


In that series we broke the Getup down piece by piece to help you:

  • Learn it

  • Master it

  • Train it

  • And program it into your workouts


Several people commented on how well it helped them not only learn the Getup, but also help them PR their Getup.


If you missed that series we’d definitely recommend you go back and check it out.


Delivering Optimizing The Getup gave you half of the pieces to your “health and fitness puzzle”…


This week we’re kicking off the other half with our Optimizing The Kettlebell Swing series.


Starting this week, every week we'll be breaking down an aspect of the Hardstyle Kettlebell Swing with topics ranging from learning how to properly hinge your hips to using your breath to maximize tension and make the swing the true total body lift that it is.


Each post will detail specific steps of the swing for you to practice and implement into your training routine.


But before we get too far ahead of ourselves, we understand some of you might not even know what a kettlebell swing is...

What Exactly Is a Kettlebell Swing?

The swing is at the center of the kettlebell training universe.


As an exercise that builds strength in your posterior chain (hamstrings, glutes, low back/core, upper back and shoulders) the swing is not only a great total body strength exercise, but also a tremendous postural one as well.


The power generated from the swing makes it a great choice for power development and athleticism, making it a great tool for athletes of all levels.


However the swing is also ideal for people with weight loss and/or general health and Fitness goals.

The Hardstyle Kettlebell Swing allows you reap the benefits of popular High Intensity Interval Training routines (often times that involve running and/or jumping exercises) without the continuous joint impact from running or jumping.


Simply put, the Kettlebell Swing is the, “Fat-burning, athlete-builder”

As world renowned strength coach Dan John puts it.

Done properly, the Kettlebell Swing is more effective than 99.9% of strength and conditioning exercises.



We’re still waiting to find out what makes up that other .1%...

How the series will breakdown

Here’s how the next 10 weeks are going to breakdown…

Part 1: Why You Should Train The Kettlebell Swing

There’s a definitive learning curve, but as we just mentioned when done properly the Kettlebell Swing is more effective than 99.9% of strength and conditioning exercises.

Part 2: Finding Your Hinge

Everyone’s hinge is a little different. Before you pick up a kettlebell you’ll want to know what a hinge is, how your body prefers to hinge, and the variety of safe ways there are to learn and train the hip hinge without using a kettlebell.

Part 3: Learning The Deadlift and Static Stomp Deadlift

Kettlebell skills are built much like a pyramid; if the swing is the base than the deadlift is the foundation. A great deadlift is critical in learning and mastering the Hardstyle Kettlebell Swing and we’ll show you what you need to know here.

Part 4: Create and Master Your “Pre-Flight” Checklist

Regardless of what lift you’re executing, your setup is the absolute most important part. Here’s where we’ll breakdown the areas you want to focus on before you “take flight”.

Part 5: How To Create And Use The Hardstyle Lockout

If the ballistic component to the swing is your conditioning, than the lockout component is your strength. The strength you develop here will transfer into a variety of other exercises, such as your Deadlift, Squat, Pull-up, Push-up, Military Press, and Getup.

Part 6: Timing is Everything

Patience is a virtue. Once you’re off and swinging you’ll need to find a rhythm and timing (and patience) is a big part of that.

Part 7: The Power of Your Breath

In the world of Kettlebell Training you use your breath a variety of ways, sometimes to relax the body and other times to maximize tension throughout the body. Learning to use your breath to maximize tension is a skill that must be practiced often to reap its benefits.

Part 8: Fine-Tuning Your Swing

Much like a golf swing, you’ll constantly fine-tune your swing. Here we’ll go over some advanced cues and things to look for as you get stronger and train with heavier bells.

Part 9: Programming The Swing

The best part of all; the workouts! We’ll give you the skills you need to make professional-grade workouts that you can use in conjunction with your current routine or as standalone programs.

Part 10: Where To Next?

Once you’ve mastered the Hardstyle Kettlebell Swing you’ve just opened a world of possibilities… where you decide to go from here is up to you.

What to look for next week

Make sure you check back next week when we kickoff our Part 1; Why You Should Train The Kettlebell Swing!


In that post we’ll breakdown What you can expect in beginning your strength journey with the Hardstyle Kettlebell Swing.



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