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Kettlebell Transfer Swing
The kettlebell transfer swing is a key move that is used alone for muscle development or as the lead-in to other kettlebell exercises. It is crucial that the transfer swing be mastered in terms of proper technique for several reasons. First, you want to make sure you do not injure yourself. Second, you want to be able to keep control of the kettlebell at all times. Third, the swing develops many different muscles and those muscles must be properly trained to be effective for other exercises.
The kettlebell transfer swing should be an important drill in any kettlebell training regimen. It is used in various other exercises such as the clean, the snatch, and the military press. Like all the kettlebell exercises, there is a proper way to complete a transfer swing. The starting position is similar to a squat in that the buttocks are pushed out towards the rear. You cannot just bend at the waist. Instead, squat with the buttocks pushed out, round the back, keep eyes forward and swing the kettlebell outward. Beginners should start with a low swing until the form is established and the swing controlled.
Once you master the squat position, the kettlebell transfer swing can be used in a number of ways. It is a tremendous power exercise that will develop the back muscles for starters. The squat and swing also creates power legs and quads. The swing has all the elements of kettlebell movements that create a high level of fitness. It is a core kettlebell exercise that develops those muscles needed for power and strength. The swing utilizes the core muscle group for stability and control. It also builds strong arm and shoulder muscles. With the swing, you learn to control the weight and make it do what you want it to do.
The kettlebell transfer swing performed correctly is part of the smooth move that leads to the explosive snatch. But there are also variations of the swing that continue to build muscle strength. For example, the weight can be swung upward and then released and caught with the other hand. The swing can lead to the weight being placed on the shoulder leading to the press. The kettlebell transfer swing can also be used to train for deadlifting. You can use the same stance and continue to build leg upper body and core strength with the swing. While you are in the proper swing stance always remember to keep your muscles tense.
The kettlebell transfer swing should be developed as a basic kettlebell exercise move and for training enhancement. It is a mistake to think of the swing as simply a must-learn move. It is used by both beginning and experience kettlebell athletes to develop the strong core muscles that are absolutely critical for generating the power needed to control the weights. You can begin by swinging one kettlebell. As training progresses, you can learn to swing two kettlebells.
The kettlebell transfer swing should be practiced until you achieve the appropriate volume and repetitions. With this volume, you can swing the weights in one fluid move to the shoulder and press upward. The incredible arm and shoulder power needed to press the weights upward must be developed over time. It is all about swing repetitions. The two-handed swing will strengthen muscles and tendons. So learn the right way to complete the kettlebell transfer swing and then practice, practice, practice!
Next Step Conditioning Systems
9727 Coppertop Loop NE
Suite 102
Bainbridge Island, WA 98110
206.842.9900
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