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Double Kettlebell Swings
The double kettlebell swings work the hamstrings, calves, shoulders, and glutes. When you read a description of the double swings, it really doesn’t appear to be a complicated move. But it is a power exercise that can be mixed with other exercises for maximum strength conditioning.
So what are the double kettlebell swings? They are completed with two kettlebells. You set them on the floor between your feet. Like any good kettlebell form, the buttocks are pushed to the rear while the back is kept flat. Your eyes should be looking ahead and never down at the ground.
First pick up the kettlebells, one in each hand. Begin swinging the kettlebells between your legs. Using muscle power, quickly swing the bells forward and straight out. They should be at chest level before swinging down again. When you swing the kettlebells out make sure you push the hips forward, which adds stability and power. Then repeat the whole process.
Double kettlebell swings should be included in any strength and conditioning program. The double program should have intervals of strength training and intervals of conditioning. But you can take your training program to an even higher level with repetitions. The double swings are just one exercise, but when mixed with other kettlebell exercise muscle power is built as a body unit.
That is where the true difference lies between kettlebell training and other forms of training. You will build incredibly powerful arms, abdomen, and leg muscles, but it is the body development as a single unit that creates the real power and speed.
There are many different ways to incorporate double kettlebell swings in your workout routine. When you move to the repetition level of training, your body is exerting maximum effort to the point of muscle failure. The kettlebell swings can be mixed with other kettlebell exercises and different kinds of weightlifting moves. The strength and conditioning workout will create a powerhouse routine that will leave you breathing hard with aerobic effort.
The double kettlebell swings can be included in a weekly routine that alternates medium and heavy workouts. Two days a week you can do strength training with low repetitions of double kettlebell swings, or snatches. On the other workout days you can work on conditioning with high-level repetitions of swings, and clean and jerks.
These drills that include double kettlebell swings can be modified in a hundred different ways. The swings can be mixed with any other exercise. For example, do multiple sets of presses followed by swing repetitions. The swings can be included in a program with several other exercises that don’t use kettlebells too for variety. The swings work great as part of a 3x3 or 5x5 program. Another program that is effective is the workouts using high volume and high intensity. The double swings can be matched with presses, squats and snatches for effectiveness.
When you want to work a program that creates muscle power, look for routines that include the double kettlebell swings. The power and control and speed are created and amplified with proper technique. Having a well-designed program that addresses your training needs can make all the difference between staying at your current level, or moving to the next stage. You have to work hard to reach your goals, especially if you are training for Olympic weightlifting. Incorporate the double swings into your training program and feel the power!
Next Step Conditioning Systems, LLC
9929 NE. Lafayette Avenue
Bainbridge Island, WA 98110
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