Kettlebell swings have been part of my training for quite some time now, but now I’m doing 20 reps per set with the heaviest kettlebell available in my gym (32 kg). I’ve tried doing swings with two kettlebells, but after losing control of the bells and banging my knee bad enough to put me out of commission for two weeks, that doesn’t feel like a good solution (for someone as clumsy as me at least).
I initially incorporated the swings for the explosive aspect, so I’m considering switching the swings out for clean variations rather than cable machine pull-throughs (I thinks thats what the exercise is called) to keep the focus on power.
What are your thoughts and experiences with this, and what are your choices for progressing from kettlebell swings?
I’ll add that I train more for general/everyday athleticism/fitness and my other sports are swimming and parkour.
If its the explosive aspect of the movement you’re going for and you aren’t desiring the superior modality to advance(barbell), sure cleans/snatches with bells are a logical next step. Double kettlebell cleans for high reps are fun.
But you still said, explosiveness/power is your main reason for doing them so barbell work (high pulls, power cleans/snatches) would still fit the bill better.
Here’s the thing though, you may think “explode/power” on high rep swings but really, with mounting fatigue every rep…you aren’t doing pure power work. At all.
Thanks for the answer.
That’s exactly my main reason for wanting to move on; the fact that the exercise has become a conditioning one rather than a power building one by now.
Also, I probably should have specified, that I’m talking about switching from kettlebells to barbell.
Copy that. I found heavy deadstop dumbbell one arm snatches useful for maintenance when I was full time Olympic lifting if that’s all I had access to. I used to (at the end of a session), do some one arm barbell snatches for fun as well. I worked up to bodyweight (I started off in the 69 kg class). It was more goofing off, my trainer/training partner used to laugh and say that should be my opener(one handed). As much fun as it was, it was also useful in its way.
Banded KB swings! Have done these in Crossfit a few times, and they work. Adjust the thickness of the band and height of the swing for intensity variations.
American KB swings! (assuming you’re doing Russian now). These add another element and are harder than Russian swings at a given weight. These are often part of a Crossfit WOD.
One-handed KB swings! I did these when I followed a Pavel program. In his Simple & Sinister book he outlines how to progress with these if you want to stick with KBs.
I think the two really compliment each other, and no need to do only one or the other. I like adding KB swings and variations as part of a conditioning circuit, done at the end of a barbell session or as a standalone session. The banded swings are best done more as a strength movement and not as part of a WOD or conditioning session, due both the explosive nature of the movement and the logistics of setting it up if moving quickly between exercises.
If you have the budget for it ($40), and can bring your own equipment in, the Kettlebud is a good product. Can just load it with Olympic plates and continue to progress swings up to 180 pounds (they claim). My plates are a bit thicker but I have loaded a pair of 45s and a 25 on it. Maybe a bit more.
I wouldn’t use it for much else besides swings, certainly no snatching or pressing.
