Posts tagged Evolution Strength & Performance
The Ultimate Guide To Strength, Health, and Happiness

You’re at your wits end with your health. You’ve tried a number of different options; home workouts, the local “Y”, “Bootcamps”... but you just can’t seem to find the program that’s right for you. Sound familiar?

WITH ALL THE BACK AND FORTH FROM PROGRAM TO PROGRAM, HOW ARE YOU SUPPOSED TO ACHIEVE YOUR HEALTH AND FITNESS GOALS?

You might think you’re alone in this feeling, but guess what; you’re not.

A LOT OF PEOPLE STRUGGLE WITH THE VERY SAME PROBLEM YOU DO AND THE SOLUTION IS FAR SIMPLER THAN YOU’D THINK.

At Evolution we pride ourselves first in meeting people where they are and second in helping them live stronger, healthier, happier lives.

We’ve worked with professional athletes and high-level execs… but how relatable are their experiences with health and fitness to yours?

You have a busy schedule, kids to cart around, and minimal time to focus on yourself...

KEEPING THAT IN MIND WE CAME UP WITH “THE ULTIMATE GUIDE TO STRENGTH, HEALTH, AND HAPPINESS” AND TODAY WE’LL GO OVER 5 STRATEGIES YOU CAN PRACTICE TO START LIVING A STRONGER, HEALTHIER, HAPPIER LIFE TODAY!

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Optimizing The Kettlebell Swing Part 10: Where To Next?

Welcome back everyone to our FINAL part on Optimizing The Hardstyle Kettlebell Swing.

Over the past 10 weeks we’ve covered A LOT.


From learning how to hinge your hips to creating your own custom training plan, we’ve tried our best to give you everything we know about learning, training, and mastering the Hardstyle Kettlebell Swing.

As we stressed in Part 9, referring back to the basics of the swing - hinging your hips, creating and mastering a setup routine, and dedicating yourself to a consistent practice - will yield life-changing strength.

The hardest part is simply showing up.

THE DIFFERENCE BETWEEN THE BEST OF THE BEST AND EVERYONE ELSE IS THE BEST MASTER THE FUNDAMENTALS TO AN EXTRAORDINARY DEGREE…

Keep that in mind the next time you want to get “sexy” with your training plan.

But where do you go once you’ve learned, trained, and mastered the Hardstyle Kettlebell Swing?

That’s where our final part of the series picks up.

In the world of kettlebell training skill progression is very much like a pyramid; the more advanced the skill the wider your skill base needs to be.

The 2-Handed Swing is a BIG piece of your kettlebell skill foundation.

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Optimizing The Kettlebell Swing Part 9: Programming The Hardstyle Kettlebell Swing

Welcome back for Part 9 of our 10-part series on Optimizing The Hardstyle Kettlebell Swing!

Last week we worked on fine-tuning your swing and emphasized going back to the basics; specifically in using the Static Stomp Deadlift and training the back and forth of “light” and “heavy” swings.

WHEN IT COMES TO FINE-TUNING YOUR SWING YOU SHOULD PLACE NO WEIGHT MINIMUM ON YOUR TRAINING.

In other words, don’t be afraid to refer back to some lighter bells that you once used to learn your 2-Handed Swing.

In Part 8 we encouraged you to “tinker” with your swing, the cues you refer back to, and your training routine, reminding you that you know your body best.

Take the knowledge you acquire with a grain of salt and always trust your gut.

TRUE MASTERY IS A DEDICATION TO THE PROCESS; NOT THE RESULT.

Today we’re wrapping up our 9-week long conversation about the Hardstyle Kettlebell Swing and arming you with more tools for our 2-Hand Swing toolbox; programming tips.

THE KEY TO BUILDING LIFE-CHANGING STRENGTH IS CONSISTENCY.

A training routine consistently done over a long period of time will absolutely work.

In order to be consistent however your training needs to be sustainable; it needs to leave you with a feeling of being able to come back day after day, week after week.

Sorry your, “work me till I can’t stand up tomorrow” mindset doesn’t exactly fit the bill...

Sustainable training all falls back on knowing your body and following a program that creates an environment for you to train frequently without setbacks; sustainability.

By the end of today’s post you’ll have everything you need to create your own world-class programs that deliver life-changing results.

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Optimizing The Kettlebell Swing Part 8: Fine-Tuning The Swing

Welcome back for part 8 of our 10-part series on Optimizing The Hardstyle Kettlebell Swing!

Last week we wrapped up the instructional series by talking about The Power of Your Breath.

In that post we talked about 2 different styles of breathing you can use to help improve the efficiency of your swing, as well as help you lower your risk of injury and increase your strength and power potential.

Those two styles of breathing are like opposite sides of the same coin.

On one side you have the relaxing “Yin” of deep inhalation followed by deep exhalation.

This type of breathing is what you’d use during a yoga class or meditation session.

The opposite of that - the “Yang” - we shared was the Hardstyle Tss!

In which you sniff air quickly and sharply through your nose (inhalation) followed by a forceful Tss! (exhalation).

PROPER BREATHING MECHANICS IS A SKILL, AND THEREFORE MUST BE PRACTICED JUST LIKE EVERY OTHER SKILL YOU DEVELOP AS YOU LEARN, TRAIN, AND MASTER THE HARDSTYLE SWING.

We wrapped things up by sharing a fantastic training routine you can use to help you get better at both of the 2 styles of breathing…

Breath Ladders!

If you missed Part 7 make sure you go back and check it out.

Today we’re diving into the aspects of fine-tuning your swing.

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Optimizing The Kettlebell Swing Part 7: The Power of Your Breath

Welcome back to Part 7 of our 10-part series on Optimizing The Hardstyle Kettlebell Swing!


Last week we gave you 2 cues you can use to help fine tune the timing of your swing:

  • Playing chicken with the bell.

  • And…

  • Imagining strips of velcro between your upper arms and rib cage.


With both the idea being to maintain a tall, tight lockout until the bell travels back down to you, at which point you quickly hinge back and drive your feet into the floor for another rep.


The timing of your swing will greatly determine whether you’re able to safely develop strength with the swing or over time develop patterns that lead to aches and pains.


If you missed last week’s post make sure you go back and check it out.


Today, we’re giving you another tool you can use to not only squeeze more strength out of your swing, but also help you prevent injuries and poor habits; your breath.


In the world of kettlebell training you’ll use your breath in 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 early and often in order to reap its benefits.

It’s also important to note that properly using your breath in the swing is indeed a skill and will take time to practice and acquire.


However when you acquire such skills, you’ll find your swing and strength soar to new heights.

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Optimizing The Kettlebell Swing Part 6: Timing Is Everything

Welcome back to Part 6 of our 10-Part series on Optimizing The Hardstyle Kettlebell Swing!


Last week we took flight and practiced creating and maintaining a tight lockout at the top of your swing.


In that post we shared how bringing back the Static Stomp Deadlift can help you learn and master the Hardstyle Lockout and apply it to your Kettlebell Swing.


We also brought in the Dead-Stop Swing - or Power Swing - as an exercise you can use to help practice the mechanics of the swing one swing at a time.


As we’ve mentioned before, the Kettlebell Swing is a little FASTER than your comfortable with.


The quickness at the bottom of your swing and the tightness at the top of your swing are where people tend to have the most difficulties.

If you missed last week’s post you can check that out here.

To get the most out of your swing and reduce the risk of injury, timing is everything.

Once you’re off and swinging you’ll need to find a rhythm to make it easier for you to learn and master the Kettlebell Swing.


Timing and patience is a big part of that process and that’s exactly where we pick up today.


By the end of today’s post you’ll have a couple more tools you can use to help you learn, train, and master the Hardstyle Kettlebell Swing as well as some helpful cues you can use to fine tune along the way.

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