Kettlebell & Band Swings…another advanced Kettlebell Swing variation.

November 5, 2008 by admin

Last week Pamela and I highlighted the Kettlebell Power-Bomb, an advanced Kettlebell Swing variation that takes advantage of stored elastic energy by placing you in an enviroment of hypergravity or an overspeed eccentric, which directly leads into a more powerful concentric contraction and improved athletic potential.

This week we highlight another advanced kettlebell swing variation, the kettlebell & band swing. This kettlebell swing variation shares an overspeed eccentric element with the Power-Bomb along with one additional bonus, you have to accelerate your kettlebell through the band on the upswing as well.

Your body has a well-designed self protection mechanism that automatically decelerates your joints as they reach full extension. The tension from the band also allows you to train to full hip and knee extension with less deceleration which leads to more power dvelopment over a longer range of motion.

This is an advanced kettlebell application and may take you several swings to get ready. Use a few pre-swings to ground yourself before you go full power.

Check out the video below for more details.

P.S. If you’d like to learn these drills directly from Kettlebell Athletics plus much much more. We’re holding a Kettlebell Training Workshop at Potomac Crossfit. Click Here for more details.

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Tagged: Kettlebell Training, kettlebell workshop

Comments

13 Responses to “Kettlebell & Band Swings…another advanced Kettlebell Swing variation.”

Nicholas Schodtler on November 5th, 2008 3:32 pm

Hi Jason,

Thanks for the video updates and newsletters. I have been a subscriber for awhile. I am a Master Trainer that works almost exclusively with kettlebells. I will be 40-years old next month and I am a cancer survivor (brain tumor) that used to walk with a cane and could not lift more than 30 lbs. I train out of a gym in Schaumburg IL, which is just outside Chicago.

I have a few videos on You Tube if you are interested in checking them out.

You Tube Search: Nicholas Schodtler
You Tube Search: “P” Chhun

Thanks again,

Regards

Nicholas Schodtler
National Academy of Sports Medicine, C.P.T.
Sam L on November 5th, 2008 4:10 pm

Great stuff guys! Keep the videos coming!!
JCB on November 5th, 2008 5:57 pm

Thanks brother. What would you like to see? Besides Pam’s butt.
JCB on November 5th, 2008 6:00 pm

Hey Nicholas,

Thanks for writing. Your story is very inspirational.
keith on November 5th, 2008 9:08 pm

Ahh looks killer, keep it comin guys
Coop on November 5th, 2008 9:53 pm

Great videos, just posted them on my blog.
Best,
Coop
admin on November 6th, 2008 6:58 am

Hey Coop,

Thanks for posting those on your blog, we appreciate it. Glad you like the videos.
admin on November 6th, 2008 6:59 am

Thanks Keith. They can be killer. I’d sick with sets of low reps for both drills. Keep us posted.
jen on November 7th, 2008 6:26 am

Great Video! I can’t wait to have you and Pam down in Arlington, Va! It should be a blast!
Jen
http://www.jensgym.blogspot.com
andrea attivissimo on November 7th, 2008 9:21 pm

WOW! Jason! You and Pam never cease to amaze me! Keep the ideas coming. Great stuff….When are you guys coming down to LI?

Andrea
Equinox
admin on November 8th, 2008 8:00 am

Hey Andrea,

Thanks for writing. Nothing planned, maybe some time after the new year.
Rob on November 29th, 2008 12:24 pm

Great stuff! KB and bands are an awesome combination.
Also love the new look site

Regards
Rob
alex on December 12th, 2008 6:51 pm

save to my Bookmarks )