The Double Hand Swing - Building More Powerful Kicks and Punches

The double hand swing is one of the primary exercises used in Kettlebell training. The movement is very basic but at the same time complete in the fact that it forces one to use their legs, hips and core and other muscles to complete the movement. It develops both strength and cardiovascular conditioning.

Here is how the double hand swing works. Hold the kettlebell with both hands between your legs. Lower your hips as if you were going to sit on a chair. Once you feel like you are almost seated (please do not actually use a chair, you are doing this in the air), use your feet (not your toes) to drive your hips up as if you were going to stand straight up. At this point engage and tighten your abs and butt and allow the momentum to raise the Kettlebell up in a swinging motion. Here is a link on you tube to show the exercise:

http://www.youtube.com/watch?v=_HsvSXXtBEE

A few key points about the swing:

1. Do not use your shoulder to swing the Kettlebell. The momentum from the movement will swing the bell forward and up. If you feel your shoulders working then you are doing it wrong.

2. When in the standing position do not lean back. The idea is to stand straight up.

3. Keep your back straight at all times and do not allow your back to arch.

4. When performing the Kettlebell down swing imagine as if you were going to sit in a chair but right before actually sitting you are going to drive your hips up again in to a standing position (forcing the up swing again). Pavel (who is known for starting the Kettlebell craze in the U.S.) uses this concept to teach the proper technique. With out a Kettlebell in hand, he suggests using a chair and practicing sitting and once you are just about to touch the chair you use your hips to stand straight up. This is a GREAT way to practice the swing!

Benefits for Muay Thai:

1. Develops elasticity and strength in your hip area which is vital to kicking and punching.

2. Trains your brain and nervous system to use many muscles (legs, hips, abs...) to develop complete strength. Your body will then use these same sequences to develop strength and power in your kicks and punches.

I like to use the swing as a way to warm-up before I get in to shadow boxing and bag/pad drills. You can do reps of 10 - 30 with a rest in between (you decide rest period and reps based upon your conditioning level). You will find that swings is a great way to build cardiovascular conditioning along with strength and they do wonders with warming up the hip and core areas. A few rounds with the swing will bring the most conditioned Muay Thai fighter to a deep sweat.

Another way I like to use the swing is at the end of a great training session. I set the interval timer for 3 minute rounds with 30 second intervals (you choose what makes sense for you). First interval I start with the swing. The next interval I switch to shin kicks with the heavy bag (alternating or same leg, which ever). Continue alternating between the bell and your kicks based up on the interval timer until the round is over. Rest and start your next round. Do as many rounds as you see fit depending on whether you are just conditioning for good health or training for your next fight / test.

I have described the double hand swing here but there are various other swings you can perform. I will post some variations in later posting but the double hand swing is a great way to start.

Good Swinging, Norm Elliott
(please do not perform any of these exercises until you understand Kettlebell basics and safety and you are healthy enough to perform these type of exercises/programs. Performing Kettlebell exercises with the wrong form and technique will cause injury. If you are new to Kettlebell training then seek a professional resource to learn the basics before trying any of these exercises/programs. There are many resources available to learn how to properly use Kettlebell's.)