kettlebell swingView demonstrations below
The Hardstyle 1-Arm Swing is focused on power development and alignment with integrity under load. If you want to train your swing to maximize these qualities, nail this position at the “catch”:
Position 1: The Back Swing
Grip the deck with the feet and drive through the mid-foot as you're coming out of the catch.
Eyes look to the horizon to ensure good posture at the bottom of the swing. This helps maintain proper 'wedging' at the bottom without letting the momentum of the kettlebell drag the chest lower than the hips.
Have an "anti-rotated" torso, or a torso that is square with the floor, by guiding the bell to the working-side thigh rather than right down the middle. By "staying in your lane," you not only ensure that the working-side lat is maximally engaged, but you keep your spine in alignment during the most load-bearing portion of the swing.
Power-breathe with a forceful "Tsah" sound to ensure high hip power output and spine safety. The power breath increases intra-abdominal pressure in a braced torso. This pressurization 1. keeps the spine safe under load and 2. ensures that there is no power leakage (inefficiency) as your hips reverse the momentum of the kettlebell.
The Hardstyle 1-Arm Swing is focused on power development and alignment with integrity under load. If you want to train your swing to maximize these qualities, nail this position at the top:
Position 2: The Finish
Your body at the top of the swing forms a straight line and the spine is neutral.
Due to the asymmetrical load of the kettlebell, this alignment will be challenged. To emphasize power & strength, the Hardstyle swing seeks to fight that rotation by engaging abs, glutes, and lats as if ready for impact.
The kettlebell floats momentarily on the top of the swing and forms an extension of the straight arm. Find an object at chest height directly across from you and visualize projecting the kettlebell at the object. Maintain a tight, full-handed grip.
Control your effort and don't rush the rhythm of the swing.
Hold the plank position and be patient, don't allow your hips to move back until the last possible moment. This will set up for the KB to remain high in the “triangle” in the catch (Position 1). This will reduce the torque in the low-back and keep the training emphasis in the hips.