Kettlebell swings are the real deal. Unless you’ve been living under a rock or seriously haven’t been paying attention then you’ve heard all about this “new” tool. From Jillian Michaels to teams in the NFL…lots of folks are on the bandwagon. Some should jump off and never get back on but that is another post.

If you are busy and have little time to work out, then the kettlebell swing is all you need to use in order to become fitter. You don’t need a gym. Not a treadmill…Nothing else. Obviously the kettlebell isn’t the only tool available. But if you need a good workout and you need it fast….There really is nothing else.

The swing is the base exercise for all things kettlebell. Master it and you can create your own fitness destiny. As a musician practices her scales each day, serious kettlebell practitioners swing the bell each day.  We must always spend time on the fundamentals.  The dividends are huge.

Let’s discuss some fine points here. I am sure that there will be much disagreement on some of this but my opinion is based off my own training as well as that of my clients.

1. 1. Less Can Be More About once a week I see a Twitter tweet or Facebook status of something like “I just did 300 swings in a row.” Good for them. I can state with much confidence that the swings weren’t done well . Hard Style swings just can’t be done that way. Hardstyle swinging involves lots of short sweet intense sets. That way you work hard. You work smart and get the maximum benefit from creating tension and then relaxing in the same movement.
2. 2. Build A Base Start off doing a few swings well . Add to the total reps by adding more sets. Not more reps. That way you can keep being able to do more of them and stay safe and injury free.  Don’t you train in order to train another day? Getting hurt makes no sense; especially if the injury results from not using your noggin. I highly recommend using an RKC to help you learn correct form. Without fail, when I meet with a new client who has kettlebell experience, as soon as they are doing the swing the right way, everything changes for them. It’s so cool to see.
3. 3. Be Well Recovered Swings are  a full body experience. They will smoke you but since you are using your whole being to do them, you should recover pretty quickly. Still, pay attention and make sure you abort your workout if you just don’t’ have “it” today. That is so much smarter than plowing through a session because you MUST get your workout in. See above regarding injury.

Finally, I can’t urge you strongly enough to see an RKC. Most personal trainers just don’t “get” kettlebells. Surely some do but they are far and wide. You can be pretty confident that you will get quality instruction and an understanding of the Hard Style School of Strength if you work with an RKC.

Train with purpose,

Sandy Sommer RKC