Day 46: Introducing the Two-Handed Swing
Today, all you will do is learn the swing. In my circles, and the way I was trained, is that the swing can be the only movement you ever do for the rest of your li,fe and you’d be just fine.
Spend 5 or 30 minutes learning this movement, but the more time the better. Practice it every day. Whenever I introduce new things to you, it’s essential to watch the videos and practice. Even if you “think” you know how to do them, chances are you don’t, or your form is janky. Not sure? Send me a video.
The swing is a highly effective, full-body exercise with several primary benefits, most of which stem from its unique, ballistic, hip-hinge movement pattern. Usually done with a kettlebell, you can also use dumbbells or other loaded objects.
The main benefits can be grouped into three categories:
Posterior Chain Strength and Power
The swing is a power-generating movement that primarily targets the muscles on the back of your body (the posterior chain).
Glute and Hamstring Development: The entire movement is powered by the hip hinge—a rapid and forceful extension of the hips. This powerfully engages the glutes and hamstrings, which are the largest and most powerful muscles in the body.
Explosive Power: It trains the ability to generate force quickly, which translates directly to improved athletic performance in jumping, sprinting, and explosive movements in sports. It's often compared to an explosive deadlift.
Back and Posture Strength: The erector spinae (muscles along the spine), lats, and upper back muscles work intensely to stabilize the trunk and resist the pull of the weight, helping to strengthen the back and improve posture.
Cardiovascular Conditioning and Endurance
The dynamic, repetitive nature of the swing makes it a potent conditioning tool.
Cardio and Strength Combo: Swings are a "hybrid" exercise that elevates your heart rate for a significant cardiovascular workout while simultaneously training muscular strength and endurance.
Muscular Endurance: Performing high-rep sets trains the primary muscles (glutes, hamstrings, core) to work powerfully and repeatedly without fatiguing.
High Calorie Burn: Due to the large amount of muscle mass used and the intensity of the ballistic movement, the kettlebell swing is known for its high caloric expenditure in a short amount of time.
Core Strength and Full-Body Integration
The swing requires coordinated, full-body engagement for stabilization and control.
Core Bracing: Your abdominal muscles (abs and obliques) must powerfully contract at the top of the swing to prevent hyperextension of the spine and safely transfer force from your lower body, significantly improving core strength and stability.
Grip Strength: The need to repeatedly grip and control the heavy bell as it attempts to pull away from your hands provides a fantastic workout for your forearms and grip strength.
Functional Movement: It reinforces the fundamental hip-hinge pattern—the proper way to lift objects from the ground—which is crucial for injury prevention and functional strength in daily life.
OK. Let’s Go.
Time Domain
None. Learn the movement.
Watch the video relevant to you
Watch it again, and notice the points of performance
Then practice, practice, practice.
Don’t get discouraged. There is a lot going on in a proper swing. It will happen. Promise.
Workout Movement
Level 1, 2, & 3: Just learn the skill for the equipment that you have. No equipment? Do the bodyweight movement replacements.
Level 1: Choose the bodyweight replacement below
Level 2: If no kettlebells, utilize dumbbells or some other load that will work
Level 3: Use a kettlebell. Hone in your kettlebell swing with perfect form. Share a video (please)
Resources - How to
The examples below offer multiple options for swinging
Score
As a technical movement, how well do you think you are executing?
If you did them with load, what tool and what weight?
How did it feel? Do you like them?