Double Kettlebell Swing
I like kettlebells. Ever since I bought my lovely 26 pounders I’ve really enjoyed working out. It took me a while to work up to the amount of reps I wanted to do – but now I’m getting there and wondering if I need the next size up…
Anyways… I like most of Mike Mahler’s exercises that he has in the fat-loss beginner program. Most… I don’t really like the double kettlebell clean – but maybe I’m just doing it wrong. I really like the double KB swing though. Its really effective. I can feel it working the entire backs of my legs, my back, my arms, my chest and my abs. Its great. I substitute it for the clean usually. And do heaps of reps cos I like it.
It took me a while to perfect it. (And I don’t think I have it absolutely perfect…) But when I started I could only use one kettlebell – and that is ok! The swing is an incremental exercise. Much like any other… but still, working with one kettlebell when you start is just fine if you can feel it working. If you can only manage 4 reps, thats fine if you can feel it working. Even when you are up to using really heavy kettlebells and you’re doing a huge amount of reps – it can still be increased. When you get to the point that you can’t really feel it, then either increase the weight or the amount of reps. Its all about development!
So, how to do them? I like to stand with my feet wider than shoulder distance apart. My two kettlebells are right in the centre of my feet, side by side. Bend down and pick them up, then basically just swing. Swing them back so they go out beyond your feet, then up so your arms are horizontal and parallel with the ground. Do this several times – as many as you can stand. Six is a good number – and 12 is a good goal. Whatever you do, make sure you have a good hold on the kettlebells! Last thing you want is to let go of them at the top of the trajectory and have them fly through a window! I like to use glove type things to help my grip. Make sure you keep your arms straight the whole way through so you avoid injury. Also, if you can’t quite get horizontal, that doesn’t matter too much. Work your way up to it.
Some people like to only use the swing. That is their entire workout. I would say its a great idea – but be wary of saying something is the be-all and end-all of everything. There has to be a balance. The swing is a great workout and does work everything – but don’t rely on just that!
Give it a try today. If you like it, use it! If you don’t, work at it until it feels more comfortable. Can’t hurt to give it a go! Just make sure you have a spotter handy.
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Comment by Steve
10 July 2008
I can honestly say that I have never used a kettle ball in my life. I’d imagine it would be a great back and shoulder workout though!
Comment by Elliot Wilson
12 July 2008
Hi Steve,
Let me tell you they are an incredible back & shoulder workout! Whenever I go off kettlebells for a while and then switch back I am reminded just how effective these things are.
E