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by on Mar 12, 2013 in Athletic Performance, Training, Training Videos, Videos | 5 comments

Exercise Video of the Week: Band Resisted Kettlebell Swings for Speed and Power Development

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Kettlebell swings are an extraordinary tool to use in the development of strength, speed, and explosive power. Sprinters, Powerlifter’s, general fitness enthusiasts, and everyone in between can benefit from properly executed swings so, assuming you have kettlebells at your disposal, I highly encourage you to try them out.

In this Exercise Video of the Week I cover a personal favorite swing variation known as Band Resisted Kettlebell Swings. Kettlebell swings are fantastic in and of themselves, but I’ve found that adding a band encourages the lifter to forcefully shoot the hips through and contract the glutes as hard as possible; in other words, it prevents the lifter from performing half-assed and lazy lockouts.

Like all swing variations, it’s a beast of a movement and holy hell will it set set your glutes and hamstrings on fire. For strength/power development keep the repetitions low (about 5-10 per set) and focus on forcefully locking the weight out while maintaining proper technique.

Band Resisted Kettlebell Swings for Speed and Power Development

 

I hope you enjoy the video and, as always, if you have any questions, comments, or suggestions, please leave them in the comments section below.

Never Minimal. Never Maximal. Always Optimal.

-J

P.S. for a great read on Kettlebell Swings check out this post by Bret Contreras=========>Are Heavy Kettlebell Swings Better than Deadlifts?

 

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  • http://twitter.com/MySlimDoggy SlimDoggy

    That looks cool. Need to get a lighter band else I’ll kill myself. But i like the way this forces the action of the post chain vs. the arms/shoulders. Thx Jordan!

    • http://syattfitness.com/ Jordan Syatt

      Thanks, SlimDoggy! Let me know how you like it.

  • Rubes

    Awesome, can’t wait to try it! How many lbs. was that kettlebell? We only have 12 kilo ones.

    • http://syattfitness.com/ Jordan Syatt

      Great, let me know how it goes, Rubes!

      I was using a 35lb (16kg) KB. Try it with the 12kg and see how it feels.

  • Alex Twopood

    Nice work, I’ll be giving this one a try. I imagine the behaviour of the kettlebell will be slightly different which will provide some nice variation.