Swing
Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.
Goal: Muscle, Conditioning
Explainer video: coming soon
Equipment variants
Kettlebell
Dumbbells
Easier and harder
Progressions are being added step by step.
What the research says
- Kettlebell swing training improves maximal and explosive strength: after 6 weeks at 2 sessions a week, half-squat max and jump height rose about as much as with jump squats (21 men). Lake & Lauder 2012, J Strength Cond Res
Briefly summarised – details and limitations are in the study itself.
Used in
Hourglass, Triple Bell, Five Strikes, Bell Ringer
Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.