The Hardstyle One Arm Swing | Kettlebell King

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The Hardstyle One Arm Swing
KETTLEBELLkINGS
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The Hardstyle One Arm Swing
The Hardstyle One Arm Swing
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The Hardstyle One Arm Swing
Prepared by KETTLEBELLkINGS.COM
Table of Contents
Introduction
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The Hardstyle One Arm Swing
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Introduction
Aaron Guyett is the Battle Ropes Fitness
Programs Manager for Kettlebell King with a
decade of battle rope coaching, teaching, and
programming. Aaron systematically breaks down
force, so each participant knows exactly how to
program movements, metabolic pathways, and
mindset to get the most out of your own training
and the training of your clients, athletes, and
classes.
The Hardstyle One Arm Swing
kettlebell swingView demonstrations below The
Hardstyle 1-Arm Swing is focused on power
development and alignment with integrity under
load. If you want to train your swing to
maximize these qualities, nail this position at
the catch Position 1 The Back Swing Grip
the deck with the feet and drive through the
mid-foot as you're coming out of the catch. Eyes
look to the horizon to ensure good posture at the
bottom of the swing. This helps maintain proper
'wedging' at the bottom without letting the
momentum of the kettlebell drag the chest lower
than the hips.
The Hardstyle One Arm Swing
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The Hardstyle One Arm Swing
Have an "anti-rotated" torso, or a torso that is
square with the floor, by guiding the bell to the
working- side thigh rather than right down the
middle. By "staying in your lane," you not only
ensure that the working-side lat is maximally
engaged, but you keep your spine in alignment
during the most load- bearing portion of the
swing. Power-breathe with a forceful "Tsah"
sound to ensure high hip power output and spine
safety. The power breath increases
intra-abdominal pressure in a braced torso. This
pressurization 1. keeps the spine safe under
load and 2. ensures that there is no power
leakage (inefficiency) as your hips reverse the
momentum of the kettlebell. The Hardstyle 1-Arm
Swing is focused on power development and
alignment with integrity under load. If you want
to train your swing to maximize these qualities,
nail this position at the top Position 2 The
Finish Your body at the top of the swing forms a
straight line and the spine is neutral. Due to
the asymmetrical load of the kettlebell, this
alignment will be challenged. To emphasize power
strength, the Hardstyle swing seeks to fight
that rotation by engaging abs, glutes, and lats
as if ready for impact. The kettlebell floats
momentarily on the top of the swing and forms an
extension of the straight arm. Find an object at
chest height directly across from you and
visualize projecting the kettlebell at the
object. Maintain a tight, full-handed
grip. Control your effort and don't rush the
rhythm of the swing . Hold the plank position
and be patient, don't allow your hips to move
back until the last possible moment. This will
set up for the KB to remain high in the
triangle in the catch (Position 1). This will
reduce the torque in the low-back and keep the
training emphasis in the hips.
The Hardstyle One Arm Swing