Turbo Charged Kettlebells: The Double Swing
Guest Contributor - Yoga and Kettlebells
Before you proceed, be sure to read up on the Foundations of Turbo Charged Kettlebells here.
The double kettlebell swing is the foundation of the entire Turbo Charged Kettlebells series. Once the foundations are in place, it’s time to generate new enthusiasm around your strength training by focusing on new skills for incredible progress.
Throughout this series, you will return to the double swing over and over again. Keep in mind that this exercise must always be respected, even if you have lighter kettlebells in hand. Stay focused on what you are doing at all times. If you let your mind wander while performing double swings, your technique will become sloppy. Injuries are more often a result of consistent neglect over time than of a few reps done poorly.
Unbreakable focus is key to maintaining your technique on the double swing. [Photo courtesy Pixabay]
How to Do It
Performing the double kettlebell swing generates massive power through your hips, glutes, and legs. With an emphasis on the development of your hamstrings, glutes, and lower back, the double swing not only helps prevent injuries long term, but it also enables you to perform other lifts and athletic activities with greater ease by centering in on the core of athleticism.
- Begin in an athletic hip hinged position with one hand on each kettlebell. Look forward about 6 to 10 feet in front of you, or at the horizon line.
- Hike the kettlebells back between your legs using your lats. Then stand up explosively by squeezing your butt cheeks together hard to pull your hips forward.
- Stand strong at the top of the swing by grinding your feet through the ground, bracing your abs as if preparing to get punched in the gut, and pressing your shoulders down away from your ears to keep your body integrated as a complete unit.
- After a brief floating pause at the top, allow the kettlebells to begin to descend, then push your butt back to guide the kettlebells between your legs again, and repeat.
- Stay in control of the action at all times. Put the kettlebells in their place rather than allowing the kettlebells to pull you into a position, especially on the way down.
Like the other double kettlebell exercises, the double swing requires a wider stance than the single kettlebell movements. For this reason, you’ll need plenty of practice with two kettlebells before moving on to heavier weights. This adjusted stance will challenge your body in amazing new ways.
Progression Makes Perfect
To begin practicing precision in the double swing, start with sets of one rep. Hike the kettlebells back, stand up once, hike them back again, and then park them in front of you. For the first two weeks, perform double swings three days per week, just thirty reps each session, but one rep at a time. Work for precision and accuracy rather than volume.
After that, try out this introductory four-week progression using three sessions per week, still keeping your emphasis on the technique. Add this to the beginning of your current programming, using lighter kettlebells than you would normally use. For example, a strong male who has completed all the RKC or SFG requirements with a 24kg kettlebell would benefit from shifting to a pair of 16kg kettlebells in this progression.
Apply these introductory progressions slowly over time for long-term, sustainable impact, and stay tuned for the full 12-week Turbo Charged Kettlebells program. The program will take these basic progressions to the next level and integrate your skills with incredible strength and conditioning protocols.
This article was originally published on Breaking Muscle US.
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