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Kettlebell Swing Alternating Exercise

Alternating Swing Kettlebell Exercise

Written by
April 21, 2014
Updated February 10, 2017
Category: Fitness

Alternating Swing Kettlebell Exercise


The alternating kettlebell swing is an incredibly powerful, ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. To ensure safety makes sure you can effectively perform the one arm swing.

The added hand transfer does a fantastic job at building upper body strength, rotational power, and hand-eye coordination.

Step 1: Place a kettlebell in front of you about a foot distance away.

Step 2: Maintaining a long spine and wide, proud chest, hinge and grab and pull the kettlebell back to create momentum with one hand.

Step 3: Once you reach the peak behind you snap your hips forward launching the kettlebell forward.

Step 4: Right before you reach the peak of the kettlebell in front of you (about chest height) quickly change hands and finish the movement.

Step 5: As you downswing maintain that long spine to avoid rounding.

Step 6: Snap your hips forward launching the kettlebell in front your repeating the motion switching back to the first hand.

Tips and Safety: Time your breathing so that you exhale at the point of exertion and inhale at the downswing. Keep your arm tight into your shoulder socket to maintain a safe shoulder throughout the movement.

As you downswing keep a proud, wide chest to avoid rounding in your upper back or rotating. The last rep you should put the bell down safely maintaining the good form your just kept throughout the movement.

Do not rest until the bell hits the ground. Allow your other arm to swing naturally behind you as your downswing to build the momentum for another rep.

Marcus Martinez is part of MBody Strength. MBody Strength helps people discover their physical potential through any means possible...Our mission is to find, test, and, in some cases, invent the most efficient forms of fitness training and equipment. We believe that there is no "Best" way for everyone to get results, there is only the way that works for you personally. We're here to help you find that way.
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