Kettlebell Swing Progressions

Last Updated: April 15, 2024

The kettlebell swing is a great exercise to give your clients, whether it’s in a one on one training session or a Bootcamp / Group Training session. It’s a full-body movement that targets multiple muscle groups and can be used to improve strength, power, and conditioning. 

However, once your clients have mastered the double arm and single swings it can become a little boring for them– especially if they are only using the same weight. That’s where kettlebell swing progressions come in. 

In this blog post, we’ll go over some of the common kettlebell swing progressions.

Walking Swing (Sagittal Plane)

The walking swing in the sagittal plane involves walking forwards or backwards while performing the two-handed kettlebell swing. This variation challenges your balance, stability, and coordination as you move forward or backward with each swing. 

Walking Swing (Frontal Plane)

The walking swing in the frontal plane involves walking laterally while performing the two-handed kettlebell swing. This variation challenges your lateral stability and coordination as you move side to side with each swing. 

90 and 180 Degree Turns

The 90 and 180 degree turns involve performing a two-handed kettlebell swing, then turning 90 or 180 degrees and swinging the kettlebell again in the new direction. This variation challenges your balance, coordination, and agility as you perform the turns between each swing.

Skier Swings

Skier swing is a variation of the kettlebell swing that mimics the movements of a skier. It involves holding one or two kettlebells with a narrow stance and swinging the kettlebell(s) on the outside of your body. 

Shovelling Swing

The shovelings swing involves performing a two-handed kettlebell swing, then passing the kettlebell between your legs from one hand to the other

Pendulum Swing

The pendulum swing involves performing a two-handed kettlebell swing, then swinging the kettlebell back and forth in front of your body like a pendulum.

Figure 8 Swing

The figure 8 swing involves passing the kettlebell between your legs in a figure 8 pattern while performing the two-handed kettlebell swing.

Slingshot Swing

The slingshot swing involves passing the kettlebell around your body in a circular motion, then performing the two-handed kettlebell swing.

They are some of our favourite kettlebell swing progressions, give them a crack with your clients and let us know what you think and feel free to check out our Kettlebell Certification Courses

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