RKC School of Strength

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kettlebell swings

How To Burn Fat With Kettlebell Swings

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How To Burn Fat With Kettlebell Swings by Ryan Jankowitz

If you work out with kettlebells, then you’re probably doing swings… lots of swings.

The kettlebell swing sets the foundation for learning more advanced movements and is a simple way to increase your strength and conditioning.

You may have gotten into kettlebells because you want to get stronger, improve your athletic performance or lose weight. Whatever your goal may be the Kettlebell Swing can help get you there.

Today, I want to talk about how the Hardstyle kettlebell swing can be used to help you burn fat.

Studies have shown that interval training is highly effective for weight loss. Alternating between brief periods of intense exercise and rest/relief is an effective way to burn a lot of calories and increase your stamina.

Using the Hardstyle swing for your intense exercise is a no-brainer because of its effect on your heart rate, low impact on your joints, and the number of muscle groups it engages. Plus, when done correctly it can alleviate back pain.

Hopefully, I’ve made my case for using this exercise as a great tool to help shed fat (along with a healthy diet of course).

Kettlebell swing set up
Effective kettlebell swings begin with a correct setup.

Now, let’s dive into the numbers so you can dial in your workouts and figure out the best combination of reps and rest periods.

In order to create an interval style workout that will promote fat loss you should try and aim for a 1-to-1 or a 2-to-1 work to rest ratio.

So, let’s assume 10 swings take approximately 15 seconds. If you’re using the 1-to-1 work to rest ratio, then you would do 10 kettlebell swings, then rest for 15 seconds. You would keep this interval up for as long as you can maintain good form and power.

If you’re more advanced or you have a higher conditioning level, you can use a 2-to-1 work to rest ratio. That could be 20 kettlebell swings followed by 15 seconds of rest or 10 swings followed by 7 seconds of rest.

You can use these swing intervals at the end of a workout for conditioning or have an entire workout dedicated to this type of training. The choice is yours!

I would love to know what you think and if you find this effective!

Stay Strong and Safe,
Ryan Jankowitz, RKC II

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Ryan lives in Maryland with his wife and two dogs. They love to go hiking and spend time on the beach. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys spreading the RKC message and teaching others how to train with kettlebells. He has a 90-day kettlebell program (online) that helps busy adults get into shape and look and feel better by working out effectively and eating healthier so they can boost their energy levels, elevate their self-confidence and look good in their underwear. If you’d like to learn more about it, click here to set up a time to chat with Ryan.

Putting the Power into the Power Swing

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Kristy Agan RKC Team Leader Power Kettlebell Swing

When I was introduced to kettlebells in 2006, how to start the kettlebell swing was not something that I was taught. Upon entering the world of RKC, I learned the importance of the beginning of the swing. I was amazed by the instant improvement in my technique from solely focusing on how I started my swing. After all, the start of the swing is where we generate all of our power. If we don’t learn how to begin the swing, then we only end up with terrible looking, inefficient swings. In this blog post, I want to specifically discuss the power swing, sometimes known as the dead start swing. The power swing is a drill that I love to use in my own training and with my clients. Unfortunately, and even after a workshop, it’s easy to forget this humble but effective drill. So, we should revisit and use it that much more in our training.

What is a Power Swing?

In short, it is the “hike to stand” and “back to the start” portions of the swing, repeated for reps.

The power swing is super effective for teaching solid swings because it:

  • Teaches and reinforces the “hinge” and “back swing”.
  • Teaches us to create “pulling” power from the lats.
  • Strengthens the hike to stand portion of the swing—which is where all the power for the rest of our swings in the set comes from.
  • Increases strength in the hamstring & glutes—much like deadlifts and power cleans.
  • Correct posture issues in the start position, or will very quickly reveal weaknesses that need to be addressed ASAP to avoid potential injury.
  • Crosses over to stronger lifts, specifically the barbell deadlift.
  • Carries over into stronger plyometric movements such as jumping and sprinting, making it essential for athletes.
  • Teaches a strong start of the swing leading to stronger cleans and snatches.

The power swing can be taught to and used with clients when they are just learning or even struggling with their technique. I like to use “fast and loose” intervals for active recovery when teaching the power swing. It keeps my clients moving, but allows extra recovery time for the hips, hamstrings, and glutes.

If you have clients who especially need to work on their mobility, try super sets of power swings with a mobility drill. They’ll be able to address the mobility issues revealed during their practice sets.

Here are some examples of mobility drills to super set with power swings:

  1. If the client has a rounded back, use the wall hinge drill or thoracic bridge.
  2. If the client doesn’t finish through with their hips at top of the swing, superset with the RKC hip flexor stretch, bridge, or frog stretch.
  3. If the client pulls the kettlebell up with their shoulders instead of snapping their hips, superset the power swings with the towel drill.

How to Teach the Power Swing

  • Set hike position
  • Swing once and return to start

Repeat up to 10 rounds depending on the client’s fitness level and technique issues. Add in mobility and/or corrective drills between rounds as necessary.

For high performing clients, you can turn power swings into a grueling strength workout by increasing rounds and/or number of reps per round. Be sure to design the workout with the safety and skill level of the client or group in mind.

In the video below, I purposefully selected a wide range of clients to show how a power swing routine can work for a group with a variety of fitness levels—which most trainers will see any given day. The clients in the video range in age from 18 to 62. Both men and women are following the routine. The group also includes a breast cancer survivor, a client who had hip labrum surgery, a few HKC certified instructors, and a few beginners who learned to swing kettlebells only a week before this video. The finisher in the video is also suitable for a mixed group. Obviously, I can make it much harder for my advanced clients, but for the sake of this video I kept it simple. We focused on the power swings with a few short breaks.

***The workout in the video below is only for clients who have demonstrated they can perform a solid kettlebell deadlift and have been introduced to the swing***

For more specialized groups—martial artists, youth athletes, advanced adults, pair higher rep (or heavier kettlebell) power swings with tougher movements such as burpees, full bridges, advanced push-up variations, renegade rows, heavy kettlebell floor presses, fast & loose drills, and/or sport specific drills.

Below is a short clip of my husband and I demonstrating a ladder routine with power swings and push-ups. Before you begin the routine, line up three kettlebells from light to heavy. Perform three swings with the light kettlebell, two swings with the middle kettlebell, one swing with the heavier kettlebell, and finally one push-up. Each round, increase the push-up reps each round. Set a timer for ten minutes and see how many rounds you can do well. It’s simple, but effective.

Our swings are only as good as the power we are able to create from the ground up. Just like with any sport, teaching and drilling the fundamentals are how star athletes are born. When we forget the fundamentals, we lose our edge. The power swing is a fundamental element many of us are missing in our Hardstyle kettlebell training. It’s time to go back to the fundamentals that made us the solid RKC instructors we are today. It’s time to practice the power swing!

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RKC Team Leader Kristy Agan is also a PCC Instructor, American Council of Exercise (ACE) and TRX qualified personal trainer. She owns and operates KA Athletics in Rome, Georgia. Kristy also maintains an online training business kristyagan.com. Follow Kristy on Instagram @kristyagan and Twitter @kristyagan or on Facebook at https://www.facebook.com/Kristy.Agan.Trainer

Improve Your Posture with the RKC Kettlebell Swing

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Senior RKC Beth Andrews Kettlebell Swings

Postural correction is a hot topic. Spending too much time in a seated position while driving or working on a computer will adversely affect our ability to stand up straight.

Wouldn’t it be great if there was a time-efficient exercise that could counteract all the time you’ve spent in the seated position and help you develop good posture?

That exercise exists—it’s the kettlebell swing.

Swinging a kettlebell will help you develop strong muscles, bones, tendons and ligaments. It will also improve your endurance. But, one of the biggest benefits of the kettlebell swing is improvement in your posture. The kettlebell swing is a naturally corrective exercise which will help undo the maladaptive effects of too much sitting slumped over with a computer, tablet, or phone.

The following are some of the key postural issues that the RKC kettlebell swing can correct:

Problem #1: Your glutes are not working

Sitting down turns off your glutes. The RKC kettlebell swing includes a “hip drive” or “pop” that moves the tailbone under and drives the hips forward. The hips are a primary source of athletic power for many sports such as golf, tennis, baseball and boxing. This hip drive is fueled by a rapid and intense contraction of the glutes. Swinging a kettlebell can help you reactivate your glutes. Active glutes will also put the pelvis in a neutral position, increasing your athleticism and reducing your chances of developing chronic back pain.

Problem #2: Your back is rounded, and shoulders are hunched forward

When using a computer or driving a car, your arms are front of your body while you’re seated. This inevitably leads to the shoulders internally rotating and the chest collapsing. For most people, this also means they will look like a caveman when they finally stand up. The finish, or top position, of the RKC kettlebell swing features “packed” shoulders. This means that the shoulders are pulled back and down, the lats are activated, and the thoracic spine is in a neutral position.

The kettlebell swing also has the added advantage of teaching you to bend over and stand up into a correct postural position time after time, rep after rep. And each effort is performed under load. Using a weight means that the adaptive changes will take place faster. Even a short RKC kettlebell swing practice session will greatly improve your ability to go from a seated, computer desk position to an erect, well aligned standing position.

Problem #3 – Your core is weak and you cannot contract your abdominal muscles

Bad Computer Posture

Modern office furniture encourages us to relax everything while we type at the computer. This muscular relaxation includes the core and abs. But, when you stand up, your abs remain relaxed, your pelvis tips forward and all of your guts try to fall forward! Not very attractive. At the top position of the kettlebell swing, the spine is lengthened and aligned. In order to accomplish this alignment, the core must be stabilized with a balance of posterior and anterior tension. This simply means that the abs must be strongly contracted for a split second at the top of each swing. What could be a better way to relearn how to stabilize your core and contract your abs then to do this time after time with your RKC kettlebell swing.

One step we use while teaching the kettlebell swing is the RKC plank. Notice that opening your chest, contracting your abs, tightening your glutes and lengthening your spine into an ideal postural position are all part of the RKC plank exercise. The top position of a kettlebell swing should mimic the total body tension and spinal alignment of the RKC plank.

Beth Andrews RKC Plank

Focus on these points as you perform your RKC kettlebell swing. You will see fast and enormous postural improvements.

Stand tall my friend.

Beth Andrews and Jay Armstrong

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Beth Andrews is a Senior RKC, PCC Team Leader, and CK-FMS. She leads HKC and RKC certifications, and assists at the PCC. She became the 5th Iron Maiden in 2013. Beth owns Maximum Body Training and a successful online training business. She has over 25 years of training experience. For online training or to host a certification, email Beth at: bethandrewsrkc@gmail.com. For more training tips and workouts subscribe to her YouTube channel, Beth Andrews RKC or visit her website at maximumbodytraining.com

Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer.  The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility.  His quest for knowledge continues.  He runs The Kettlebell Club in Houston, Texas.

Don’t Ignore These Two Common but Crucial Kettlebell Mistakes

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Two Kettlebell Mistakes Keira Newton

As a Master RKC, I travel a lot. I love my job because I get to visit other gyms and teach people how to teach kettlebell technique according to the highest standards in the industry—RKC standards. In the past few years of teaching, I have noticed two commonly missed mistakes. These are simple fixes in my eyes, and easy to teach. So lets get started.

The Deadlift:

The deadlift is the basis of almost every kettlebell lift. It IS the foundation of what we do. However, I have seen people skip the deadlift altogether… (How will they learn the swing? How will that work?) Or they simply miss the most important part of the deadlift: the set up and how to work underneath the kettlebell.

In my experience, I’ve observed that people who are given a small kettlebell, are tall, tight in the hamstrings, or tight in the hips will round the low back to pick up the kettlebell. The cure for this? RAISE THE FLOOR. It’s such a simple fix, but it will help 99% of your students. I use it with almost all of my new students. The video below includes a short demo of this technique. Give it a try.

The Swing:

I think it is safe to assume we all know the kettlebell swing can be fantastic if performed correctly—and deadly if not. This is no joke. When training a client, or in your own training, you must know exactly what happens with this ballistic lift. The most common mistake I see from my clients and students (which is also the most missed among new trainers) is in the TIMING of the swing. While watching someone’s swing, if it looks like they are moving to the toes, swinging below the knees, or lifting the kettlebell with their arms, then their timing is off.

To fix the timing, tell your client to wait until the kettlebell has passed below the belly button, or their arms have touched their ribs after swinging the kettlebell forward before moving their hips back. It will seem almost as if the kettlebell will hit you where it hurts, and you get out of the way just in time. But, let’s make sure that happens okay? 🙂

Hope the video below helps you understand. Enjoy!

 

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Kiera Newton, Master RKC, Level 3 Z-Health, MCT, PCC. Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that she could get an all-in-one workout in a fraction of the time she spent at the gym. Keira was convinced… Read more here.

Be More Human

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Kettlebell One Arm Swing

I’m in a great position nowadays. I get to counsel many younger coaches and hopefully teach them the lessons I wish I’d known when I was first starting in fitness. Even so, I keep hearing the same question:

“Which book or program do I use… so I don’t make mistakes?”

I always have to explain that making mistakes is part of the learning process. Mistakes are only a problem if they’re repeated. That philosophy really resonates with me because I grew up in a family of teachers. My mother, father, grandmother, and my aunt were all teachers and professors.

This is why I don’t ever consider mistakes to be a bad thing. In fact, the mistakes I’ve made have helped me become the coach I am today! Through that evolution and experience, my thoughts on “strength training” have changed quite drastically.

I went through several stages of what I THOUGHT strength training was all about:

  • Lifting as heavy as possible
  • Getting as tired as possible
  • Doing the “magical” lifts

If you can name it, then I have probably tried it at one point or another. But, nothing ever felt quite right until now. Now, what I see as strength is actually inspired by the old ideas from physical culture. Originally, exercise was never solely a physical venture, but included the whole person.

Then I realized that the real purpose of strength training was to help people become better humans.

At every RKC and DVRT program, I ask the class, “Do you believe in functional training?” Almost everyone does, but they look puzzled when I ask them to define functional training. Usually I get answers like, “Functional training makes people better in their lives.”

Who could argue with such an answer, even if it is really vague. But, approaching a training methodology in this philosophical way gives us no clear vision. We often forget what makes us human. Yes, people will tell us that we squat, hinge, push, and pull, but a list of such general movements is almost as vague as the term “functional training”!

I ask our classes to think about THE most common movement they all perform. I get answers like squats and deadlifts—but how much of that do you really do during the course of a day? The answer I am REALLY looking for is “walking”! Did you just hit yourself in the forehead? Walking contains elements of many different movement patterns that most people would consider to be part of a training program. I bring up walking because most of our REAL human activities are not singular motions found in the gym, but a combination of simultaneous movement patterns.

I know, we think of walking as simple, while a swing or snatch is complex. Everyone can walk, but not everyone can do a Turkish get-up. Well, lets put it this way—not everyone walks well! To put things in perspective, my wife, a physical therapist, spent a whole semester learning gait analysis (watching and examining how people walk). And most experts agree that there are between six and eight phases to the act of walking. Not so simple, right?

Lifting more for the sake of lifting more doesn’t really do us any good unless it increases our movement efficiency. Renowned physical therapist, Gray Cook, had a really good statement about this type of training:

“In other words, we want adaptable strength that can work in changing environments. Adaptable strength is developed though complex movement patterns, not over-rehearsed, over-coached lifts in a never-changing environment. The athlete, warrior, outdoor enthusiast or physical adventurer embraces change and challenge, while the gym rat needs comfort and consistency for a happy workout.”

How does this idea apply to your strength training? We tend to live in a value system where the heavier weight is the better option, while we forget the benefits of moving to more complex movements.

A few weekends ago, I taught a sold out New York RKC. We were discussing the one-arm kettlebell swing, and I asked the class what real life movement it most resembled. People looked at each other, and a few shouted out answers before I simply said, “Walking”. You would have thought I had had a mic drop moment when I gave the answer in that context.

Why walking? Because it includes reciprocal arm swing. This basically means that your arm swings with the opposite leg. This movement pattern happens for many reasons, but we all do it. Walking also requires us to push down into the ground and project our bodies forward. Guess what else walking needs? (Hint: the answer is also one of the biggest reasons that we swing only to chest height and not over our heads.)

I’m not saying that the one-arm swing is EXACTLY like walking, but it involves the same foundational skills required in this very common human motion we perform every day. With this in mind, you might appreciate that the BEST exercise might not be the one that is only heavier, but the one which places a more complex demand on the body and requires us to become better moving humans!

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Sign up for the Las Vegas RKC with Master RKC Josh Henkin

Josh Henkin, Master RKC, CSCS has been a RKC instructor since 2003 and has implemented kettlebell programs for major Division I programs, SWAT teams, and many different general fitness programs. Josh is also the creator of the DVRT Ultimate Sandbag Training system where he is a highly sought after presenter worldwide.

Master RKC Josh Henkin can be reached at info@ultimatesandbagtraining.com or http://DVRTFitness.com. Josh Henkin is also the author of DVRT, The Ultimate Sandbag Training System now available in paperback and ebook format.

Smart Kettlebell Training for Competitive Endurance Athletes

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Erika Woolsey RKC from Fort Collins, Colorado running the Boston marathon
Erika Woolsey, RKC from Fort Collins, Colorado running the Boston Marathon

For endurance athletes, time well spent is time working toward a specific goal. Unfortunately this often means strength training takes a back seat or becomes obsolete. In the world of strength and conditioning we like to believe that getting stronger solves all our problems. How much strength does the endurance athlete really need?

For those looking to take on the challenge of completing a 50 or 100 mile run, a 100 mile mountain bike race, the Iron Man, or marathon the specific training alone consumes most people. No amount of time in the gym is going to replace the time spent on the road or trail. Taking time and energy away from their specific training to focus on building a bigger press or deadlift, is time wasted. These people don’t need to focus on raw strength. Instead the focus should be spent developing relative strength. Remember they only need to be strong enough to avoid injury.

If we already know that preparing for endurance events requires a lot of time on the road then we must assume there is very little time for other forms of training. This is where the kettlebell can become a quick and easy tool of choice.

Goblet Squat (with a pry):

The goblet squat is great exercise for many of these athletes. It allows the athlete to maintain or improve their squat pattern, build leg and core strength without excessive weight to overly fatigue the legs. By adding the prying element to this squat we allow the athlete to work on the hip mobility which so many runners and cyclist struggle with.

Turkish Get-Up:

The Turkish get-up is a must for any athlete especially those who require a great deal of core strength to get through the later stages of an endurance event. The get-up will also provide a great deal of thoracic mobility as well as increased stability in the trunk and hips.

Single-Leg Deadlift:

The single leg deadlift might be the single most important skill for injury prevention in these athletes. Improved glute and hamstring strength, balance and rotational stability is going to pay dividends when it comes to IT band issues.

Kettlebell Swing:

I prefer to train the swing primarily in the off-season due to the excessive fatigue of endurance training. The swing is an outstanding exercise to develop powerful hip drive and strong legs. It is also one of the best ways to build strength endurance in the core which is something every endurance athlete requires.

When we combine these exercises with basic push-ups and pull-ups we are creating a successful recipe for almost any endurance athlete. Remember the goal is not to be the best in the gym. The goal is to keep them healthy and injury free so they can put in the miles and time required to succeed outside the gym.

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About Aaron Pierson RKC Team Leader: Aaron has been apart of the RKC since 2010. He currently works full time as an EMT and owns Fundamental Strength in Fort Collins, Colorado. He can be reached at aaron@fundamentalstrengthllc.com or by visiting www.fundamentalstrengthllc.com