Kettlebell Swing Variations

If you observe fifty people swinging a kettlebell, the chances are you will see fifty variations of the kettlebell swing. Most of the time this is because the person is still learning good form or hasn’t been instructed properly. It can also be a result of the practitioner performing perfectly appropriate variations, which I am going to demonstrate for you today. There are three kettlebell swing variations that are completely safe and effective. In fact, they are the reason kettlebells have the reputation of being such an effective workout tool. Let’s take a look at the three variations of the kettlebell swing:

Hard style two handed swing:

The kettlebell was developed to be a one handed tool. However, the two handed swing has it’s place and importance in your training as well. The two handed swing will allow you to progress your strength phase dead lift into the power phase. It will also allow you to swing a greater overall load than the one handed swing, albeit for shorter repetitions. Keep your back flat, your feet flat and hip snap as you plank at the top.

Hard style One handed swing:

The hard style one handed swing looks very similar to the two handed swing, with the exception of the free hand. On the one handed swing the free hand will follow the path of the kettlebell to assist in the momentum and help float the bell. This swing will require you to resist any rotation in your core and you will not follow the bell down as deeply with your chest. Similar to the two handed hard style swing, you will end in the plank position with a hip snap. Generally, keep these to lower reps of eight to twenty.

Pro Style one handed swing:

The pro-style, or girevoy sport style, kettlebell swing is specifically for endurance training. It is excellent for competition but not the most appropriate for the casual practitioner. The pro style swing will allow you to follow the path of the bell downward with a chest drop and slight torso rotation. This swing isn’t accompanied by the hip snap at the end like the hard style swing.

What do they all have in common?

• The are all driven by the hips, with a flat back and feet flat on the ground
• They all go to shoulder level, no higher
• They all require the pendulum with acceleration and deceleration in your glutes and hamstrings

What other differences?

Two handed hard style: Your most able swing. You should be able to use a heavier bell and really learn the move. This swing uses more muscle than cardio. When your grip fatigues in this swing you are done here, no free hand to switch to!

One handed hard style: Promotes side to side unity more than two handed swings. You may also be able to last longer in your grip because you can switch back and forth. You will feel this more in your upper back than the two handed swing and you will really have to fine tune your technique to perform it right.

Pro style swing: For high rep with medium/heavy bells. By following the pendulum this swing doesn’t resist the momentum of the bell as much. You will last longer for high reps, requiring total concentration for a longer period of time. Use these mainly for variation unless you have a goal to compete in the sport. The hard style kettlebell movements are generally safer and more appropriate for the at home practitioner and all around athlete.

Thank you for reading!

Peter Hirsh