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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Optimizing The Kettlebell Swing Part 1: Why You Should Learn, Train, And Master The Swing

Welcome ladies and gentlemen to Part 1 of our 10-Part series dedicated to helping you learn, train, and master the Kettlebell Swing.


In case you missed it last week, we laid out the whole 10-part series so you know what to expect from week-to-week.


But before we get into the nuts and bolts of learning, training, and mastering the Kettlebell Swing, we wanted to share with you why you should want to train it in the first place.


For many people kettlebells are a new, intimidating tool to use and often times are a tool that’s used improperly.


We want to flip that script!


By the end of today’s post you’ll know more about the Kettlebell Swing and what you can expect from learning, training, and mastering the Kettlebell Swing,

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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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