How heavy and how high?The two basic questions regarding the kettlebell swing. There are two schools of thought here but first I have a few questions 1. What size or sizes do you have? 2. What are you trying to accomplish? My default answer is to advise using the heaviest kettlebell you can swing about chest high for 25 to 50 swings. I think this requires the most explosive force from the hips and is better at developing power. Kettlebells get expensive and shipping can increase the cost by over a third. The chest high swing is also known as the Russian swing. If you only have access to a lighter kettlebell the the overhead vertical swing, sometimes refered to as the American swing or the cross fit swing. The advantage here is you dont need more weight and you have a standard when counting reps for a WOD. I think the hight and the lighter weight lends itself to using more shoulder and less explosive force through the hips (the greatest benefit of the kettlebell swing). Whichever style you choose remember the kettlebell swing is a hip dominant, hip driven exercise. It requires more than a little violence and should be thought of as a hit or strike rather tham a throw. Ultimately the hight of the swing will be dependent on the weight of the bell and the force applied by the individual at the handle. To learn more join me for the upcoming Kettlebell Training Camp beginning on September 27th. #KettlebellTrainingCamp #kettlebellswing #kettlebellsnatch #gobletsquat #beunbreakable #motivation #mobility #strength #power #gymmemes
Posted on: Mon, 15 Sep 2014 13:57:12 +0000
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