I’ve been playing with this move for a while and it sort of progressed from a bodyweight warm-up I was doing, then I thought “What happens if I grab a kettlebell?”. You can’t clearly see my feet, but when you perform this you need to pivot the feet upon each rep.
It’s definitely not an exercise for beginners, and also not for heavy kettlebell work unless you know you can handle it. There is no hip hinge, this is more oblique (internal and external) work. As like with any exercise, don’t do things half-arsed, and make sure you stay 100% focussed on this one. Great movement for warming up with a light bell prior to lots of other rotational work. Awesome for golfers, baseball players, Brazilian jiu-jitsu, and MMA fighters.
HOW TO PERFORM THE MOVE
- Leave some space between the feet
- Start with a conventional double-arm swing and then adjust
- Guide the bell to the side and back from the top phase of the swing
- Pivot and step out with one foot to prevent pressure on the knee
- Brace the core
- Engage the obliques to swing the bell back up
- Make a V pattern with the kettlebell
When people that focus only on conventional exercises see this, they might say things like “sloppy“, “stupid“, “why?” and lots of other negative stuff. I’m not saying they’re wrong, I’m not saying they’re right, and everything should be considered within the proper context.
BTW this is not a Blade Swing nor is it Scott Sonnon’s SwingBlade.
This exercise goes well together with the other rotational stuff we’ve put out, see the following videos.