How to become a swinger...of kettlebells

Kettlebells of various weight

Over the past decade kettlebell use has grown exponentially. They vary in size, weight and shape, but their basic function and design has enabled them to become popular exercise tools. With proper training kettlebell users have the capability of safely swinging the bells which significantly augments their effectiveness as resistance equipment.

Two Sides of the Same Coin

Before using a kettlebell it's important to obtain medical clearance and qualified instruction. Improper lifting and swinging techniques can result in injuries and exacerbate preexisting conditions. Hard style and soft style are the two basic swinging styles. There is some debate over which style is more advantageous. Regardless, the styles are closely related. According to Barbados based Marlon Reid, an MMA and WKC certified trainer, soft style and hard style swings are essentially two sides of the same coin. Practitioners of either style will yield significant benefits. One major caveat Reid gives is that clean fluid movements are essential to whichever style of swing we practice.

Reid's kettlebells elucidate how customizable they've become

                                                       












Foundations

The hard style is similar to Olympic power lifting and plyometrics. It incorporates familiar techniques such as the clean, snatch, press, and squat. There's more energy expended in each movement. Training often consists of short repetition circuits. This style also helps form the foundation for all kettlebell swings. It establishes posterior alignment, movement, and patterns. Reid further stated that the hard style swing is essentially a fundamental pattern for the swing and that it's tantamount to basic techniques taught to a new martial arts student. When a student is trained properly the hard style swing transfers significant power to many other athletic activities. The hard style establishes the basic practices that are required to prevent both acute and repetitive stress injuries to joints, ligaments and tendons.

Complexity

The Soft style swing consists of more intricate and advanced techniques and forms. Compound movements, such as the windmill, are added to the foundation exercises. The Soft style requires and reinforces more fluidity of movement. There's also a greater focus on endurance and training usually consists of extended, time based exercise routines.

Important Tips and Practices

A key element to both styles is the grip. The finger lock is considered to be one of the most efficient ones. The finger lock grip resembles the "Ok" hand sign in which the thumb is clasped firmly over the index finger. Because it requires two fingers to secure the lock this grip is more advantageous to the lifter and decreases the rate of fatigue. Whether training in either or both styles it's important to learn the correct form and execution. With proper preparation both training modalities are beneficial and can be integrated into most overall fitness programs.




References

Kettlebell Science: Scientific Kettlebell Articles
http://www.kettlebellscience.com/scientific-kettlebell-articles.html
Ace Fitness: Kettlebells Kick Butt
http://www.acefitness.org/acefit/expert-insight-article/47/3233/kettlebells-kick-butt/
Ace Fitness: How Do I Get Started Using Kettlebells
http://www.acefitness.org/acefit/healthy-living-article/60/509/how-do-i-get-started-using-kettlebells/
Resources (Further Reading)

World Kettlebell Club: Real Kettlebell Swings
[ http://worldkettlebellclub.com/real-kettlebell-swings/ ]


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