The Long Awaited....Power-FUL Swing Ladder Workout © And a video "tip" for beginners demonstrating a common mistake

Well, not exactly!  Here is a short routine you can use as a workout if you repeat it a couple, three times...but be warned, if you have never trained Power Swings before start with only one rotation!  Use it as the beginning / warm up to any other kind of kettlebell ballistic workout, and then if you want to do more another time, knock yourself out!  But, it's definitely worth putting it into your routine training....easy, (relative), and fast.

As I explain in the video I use this as an 8 minute warm up before we start our work sets in my swing class. The Power Swing reinforces proper hinge position, acceleration into the back stroke using the lats and arms to help load the glutes and hamstrings for a power-ful swing!


Each work set is 30 sec work/rest ratio.  However, always take the rest you need.


Tracyrif's PowerFUL Swing Ladder ©

8 power swings, waiting in the "park" position between each rep
7 pw sw, 2 sw
6 pw sw, 4 sw
5 pw sw, 6 sw
4 pw sw, 8 sw (I think I mess up a bit in this set)
3 pw sw, 10 sw
2 pw sw, 12 sw
1 pw sw, 14 sw

36 power swings
56 powerful swings!

Here's a short video demonstrating a common problem when initiating a power swing and when first learning the one hand swing.



In this video I demonstrate the problem of letting the bell pull you over and why it might happen.  It's a common mistake I see when teaching the one hand swing because the weight becomes much heavier when trying to move with only one hand.  The asymmetry of the one hand swing magnifies the weakness  of the back muscles (the back muscles hold your spine in place, your glute muscles stand you up)