Kettlebell Double-Arm SFG Hardstyle Swing

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Exercise Information

Kettlebell Swing

The kettlebell swing is a kettlebell exercise where the weight moves back and forth suspended or as if suspended from above. There are many variations of the kettlebell swing but some of the most common ones are the Russian swing, Pendulum swing, and Hardstyle swing.


RPM

Slow tempo:

28RPM for the Kettlebell Swing which is a parent of this exercise.
Fast tempo:

44RPM for the Kettlebell Swing which is a parent of this exercise.

Alternatives

Alternatives for this exercise are:

  1. Kettlebell Hip Hinge Deadlift

Common Mistake(s):

This information flows through from Kettlebell Swing

  1. Chin to chest/neck flexion

    The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.

  2. Hinging too early (following the kettlebell)

    The movement in the knees and/or the hips is initiated immediately or too early when the moves into the drop from racking followed by the bacxkswing. As soon as the weight moves back down you are following it or just too early.

  3. Kettlebell bobbing on the backswing

    The arms are stopped by the body and the kettlebell/weight wants to travel further which results in bobbing of the kettlebell at the end of the backswing. Bobbing is a short jerky movement, in this case, the kettlebell moves up toward the buttocks and back down as you pull it out.

  4. Rounding the back

    A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.

    This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.

  5. The heels are raised

    The heels are raised in the snatch, clean, or swing.

  6. Using a weight that’s too light for a ballistic/power exercise

    Using a weight that’s too light for a ballistic/power exercise.

Kettlebell Double-Arm SFG Hardstyle Swing

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Parent exercise: Kettlebell Swing

This is a: Loaded Exercise Variation

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Exercise Photo Gallery

Kettlebell Swing

This is the photo gallery from the parent exercise Kettlebell Swing.

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Form and Technique

This section explains the form and technique for the Kettlebell Double-Arm SFG Hardstyle Swing exercise.

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Set-Up

Form

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