Posts tagged Hardstyle Kettlebell Swing
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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Optimizing The Kettlebell Swing Part 5: How To Create & Use The Hardstyle Lockout

Welcome back to Part 5 of our 10-part series on Optimizing The Kettlebell Swing!

Last week we covered arguably the most important aspect of your swing; the setup.

Similar to a pre-flight checklist a pilot might go through prior to takeoff, your “pre-flight” swing checklist will not only help you learn how to safely master the Kettlebell Swing, it’ll also significantly decrease your risk of injury.

If you missed last weeks post we’d strongly recommend you go back and check it out.

If you’ve checked off all the boxes in your setup routine, then hiking the bell and nailing your first swing should be relatively simple…


TODAY WE’RE FINALLY TAKING FLIGHT IN THE SWING AND COVERING THE HARDSTYLE LOCKOUT.

We’ll cover:

  • What it is

  • How to us it

  • And ways you can train it to better your swing

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Optimizing The Kettlebell Swing Part 4: Creating & Mastering Your Pre-Flight Checklist

Welcome back to part 4 of our 10-part series on Optimizing The Kettlebell Swing!


Last week we shared two fantastic exercises that will not only help you develop a stronger swing, but give you strength that carries over into other lifts you train as well.


Those two lifts were the Kettlebell Deadlift and Static Stomp Deadlift.


We broke down why you’d want to train these two lifts in order to learn and master the Kettlebell Swing, as well as;

  • What they are

  • How to do them properly

  • And ways you can insert them into your programming


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

Today we preparing for liftoff by establishing your “Pre-Flight Checklist.”

Also known as your setup…

Your setup often times will be the “make or break” factor in whether or not you develop the strength to become the strongest version of yourself.


It’ll lower your risk of injury and open the doors to heavier weights and greater strength that follow.

With that being said there are a number of steps you’d like to think about prior to hiking a bell back between your legs.

By the end of today’s post, you should have a clear understanding as to what those steps are and why you should practice them to ensure your Kettlebell Swing is fully Optimizing.

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Optimizing The Kettlebell Swing Part 3: The Kettlebell Deadlift & Static Stomp Deadlift

Welcome back to Part 3 of our 10-part series on Optimizing The Kettlebell Swing!


Last week we got into the foundation of the swing when we introduced to you the Reaching Hinge.


In that post we talked about the importance of your hip hinge and how crucial learning and mastering the hip hinge is, not only for your Kettlebell Swing, but for your 1-Hand Swing, Clean, and Kettlebell Snatch as well.


For many people the hip hinge is a foreign movement, which makes swinging a kettlebell awfully difficult at first.


For this reason we always teach students how to hinge their hips without weight (the Reaching Hinge), prior to loading them with weight (the Kettlebell Deadlift and/or Kettlebell Swing).


If you happened to miss last weeks post we’d highly recommend you go back and check it out.


Assuming you’ve practiced your Reaching Hinge and feel comfortable to move on, you’re ready for today’s post.


The Kettlebell Deadlift and Static Stomp Deadlift are two great tools you can use to help prepare yourself for a strong, safe, and incredibly effective swing.


Throughout today’s post we’ll talk about:

  • What each of those lifts are

  • Why you’d want to learn and train them

  • And how to do each of them properly

Lastly we’ll give you an action step in the form of programming to help you insert these two helpful exercises into your day-to-day training routines.

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Optimizing The Kettlebell Swing Part 2: Finding Your Hinge

Welcome back to Part 2 of our 10-part series on Optimizing The Kettlebell Swing!


Last week we dove into why you should want to train the swing and what you can expect from learning, training, and mastering the swing.


In short we shared how the kettlebell is essentially a gym with a handle on it; giving you the ability to develop life-changing strength while at the same time delivering fat-burning conditioning.


If you missed that post you can check it out here.


TODAY WE’RE DIVING INTO THE FOUNDATION OF THE KETTLEBELL SWING; YOUR HIP HINGE.


For many people learning how to properly hinge your hips can be a difficult task. Often times new members come to us with very little awareness as to what a hip hinge is vs. a squat.


And this is where most people go wrong!


SHOULD YOU DECIDE TO START SWINGING A KETTLEBELL WITHOUT PROPERLY LEARNING HOW TO HINGE YOUR HIPS - TO MASTERY DEGREE - THEN YOU ARE WITHOUT A DOUBT ASKING FOR A BACK INJURY AT SOME POINT IN TIME.


Knowing how to hip hinge is absolutely critical to the safety and effectiveness of your Kettlebell Swing; there’s simply is no wiggle room...


The good news however is that the handful of variations we’ll show you today will help you learn how to properly hinge your hips so that you’re primed for success in Part 3 of the series; Training The Deadlift.

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