Everything There Is To Know About Kettlebell Swings
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- Опубліковано 8 вер 2024
- Online coaching now available! • Video
For coaching inquiries, shoot me an email at enkiri.elite@gmail.com.
"Kettlebell" handles: www.homedepot.c...
Body: www.homedepot.c...
Tee: www.homedepot.c...
Cap: www.homedepot.c...
Royalty free track is "Cupid's Revenge" by Kevin MacLeod (incompetech.com)
Heavy kettlebell swings help rehabilitate my bad back...I can swing 70kgs/154 lbs at the moment great movement 👍🏾
brianvesta vesta that's awesome man! Glad you were able to fix your back. 70kg is a strong swing!
Underrated fitness video. Just like all of your videos
I appreciate it man.
You can see how much more charismatic Alec's gotten over the years. I remember seeing this video way back when it came out
This was maybe the best kettlebell swing video I've seen. Certainly one of the best. Funny thing is I found out about your channel because Shredded Sports Science, EDDF and Pure Bullfit were making fun of you. Turns out, your actually know what you're talking about and are more athletic than all of them and Jeff lol
Heavy 20 rep sets are great for conditioning aswell. which, if like me, you hate running and other boring cardio training, is a fantastic alternative!
Agreed!
@Eyre Borne Running is boring. Wrestle instead!!
@Who Cares? I know... I'm biased. I absolutely hate running lmao.
Funny I can’t stand running. I need to sprint or nothing. My wife loves it and beside working out she uses it for mental stress. Everyone different
@Who Cares? In the woods for some ticks?
Made a t handle years ago.. putting it to work after your videos. Feeling awesome bro. Really feels the muscles once you go heavy enough
Your channel is a treasure trove of information on natural bodybuilding & proper athletic training. Just discovered it today from a vid on the AthleanX drama on Curlean-X's channel. So something useful came out of that, Lol.
7 years later and still a top tier video
For 2 inch plate loading (which you did address in your diy tutorial),
to keep costs down, just keep the handles the same dimensions and add in a 1-1/2 in. x 3/4 in. REDUCING COUPLER and a 3/4 in. close nipple; this will save a few pennies that would otherwise be needed to be forked out for extra 1-1/2 in. piping for the handles
Made the loading pin from your website and have been swinging for 2 months and it’s safe to say, it’s incredible!
Doing this along with High Pulls and Power Cleans have made me noticeably more explosive and powerful!
Excellent video 🔥🔥🔥
Underrated channel man
Much appreciated bro.
Just built my own loadable from your tutorial! Thanks man. Really excited to use this.
new sub...3 videos in very articulate and great info
auggiedogg46 thanks bro! I hope you enjoy the future content as well.
Damn AE, I didn’t know you had an engineering degree as well! McGyver would be proud, haha
your home depot loading pin implement is a godsend.
Thank you for the diy kettlebell instructions Alec! Great content man, glad I found your channel.
Nice vid with great info, but audio levels need work imo. loud intro.. low volume on voice part.. then loud outtro.
Hope this feedback is usefull.
Thanks for the input. That's an easy fix.
Geoffrey Verity Schofield recommended your channel to me and I think it's great. I made this adjustable kettlebell and also a sled and they're great. Thanks.
I'm a huge fan of mcguyver-ing fitness equipment.
Looks like I have a project for the weekend
Damn need to build this kettlebell
Check this out! www.enkirielitefitness.com/blog/diy-kettlebell
thanks alot! loved it!!
Fantastic video. Thank you dude!!
Awsome video and great information. The plumbing parts are an excellent work around.
David Luster thanks man, I appreciate it!
Thank you for making this, will definitely have to make myself one of these. These would be great as an accessory/deload exercise.
Definitely man. It's a great exercise. The ability to load it progressively is really the only thing that's missing with kettlebells, imo.
Great video and great advice comrade. Loving the Kettlebell.
Thanks man! Glad you liked it.
Great coaching, Bro 🙏🙏
Great Video very helpful, thanks for your time !!!!
Learning so much and unlearning so much (cough..cough..Athlean X).
My question is when would you do these? After deadlifts? Should it replace RDLs? On an off day as cardio?
Personally, I like to throw them in on my deadlift days as an explosive hip hinge/ priming movement before my deadlifts.
I do feel my glutes fire heavily with these, so if I feel them as being weak, I sometimes would throw these in with accommodating resistance for my assistance sets.
I also usually use them on my speed days if I don't feel like doing banded deadlifts.
Sometimes I'll do them as conditioning/ cardio after a workout, just to burn out my hammies. Though I don't load them heavily for these.
I'm doing this to dunk a basketball!
Great video
Thanks bro!
This is really cool!
The loadable kettlebel from Watson is an absolute beast.
Just checked it out. Definitely a good idea to have the "bell" extend downward from the handle like that. I'll have to add that feature to mine!
brilliant refreshing vid here with some real gems of knowledge for me as a soon to be qualified PT! You've got some great stuff here i hope the channel blows up! rocking the marvel - dc hats like a champ :DD
Thanks man! I'm glad you're liking the channel. Best of luck to you as a future PT.
A most excellent video! Subscribed.
Thanks man!
Great video! I've been looking for a good assistance for deadlifts that I can do 3+ days a week. Just have to head to the hardware store now. I love all your videos that feature DIY equipment, been trying to build a home gym and goddamn is most equipment expensive af
Yeah, a lot of it is overpriced. DYI'ing even just a few small pieces like this can go a long way.
Excellent!
Thank you!
Can you post new links for the parts? I get item not found when I click them.
hell yea, kg swings are great...you can really dig deep on them and do them quiet heavy
That's the truth! They're a fantastic exercise when used correctly.
Great video man
+bamboosheep thanks bro!
Dude I wanna start doing KB swings but unsure of how to program them (in my specific instance for improving deadlift). Could you do an updated video on how best to incorporate swings into programming?
nice one - thanks. Would you please also consider posting a KB warm up vid?
It would most likely be pretty basic stuff but I'll throw something together when I get the chance.
Can't seem to find these parts in UK hardware stores lol
Same. I've only found these parts of eBay and they'd total about £25.
So what I did was use a loading pin I already had, attach it to a carabiner and two cable handles which seems to work well, albeit the pin is a bit too long.
it reminds of another movement..... :)
same ;) (deadlifts)
I built it it’s awesome. Would recommend smaller handles tho
Yeah, I made a blog post recently where I talk about that actually. Since I made this video I had made the handles on mine substantially shorter.
Yeah. I am going to cut mine down to 4 inches apiece.
IDK if you've studied Pavel's system, but it's nice to see kettlebells done right. Some of the strongest guys I know use kettlebells almost exclusively. Great stuff, sir.
I've certainly heard of Pavel and know he's very fond of kettlebells, but I haven't studied his system on them. He did, however, introduce me to the Smolov squat cycle in my early 20's, so I can thank him for that haha. Glad you enjoyed the video!
5years too late but now I decided to embrace the swinging lifestyle because of Mscgyver..
Damm bro nice upload
Veggie Ready thanks brother
7:30
how many sets and reps should be done
Hey Alex.
Just getting into your channel. Can this exercise be done by holding the middle of a dumbbell? Thanks.
I want to try it out before I buy the supplies
It wouldn't work the same way because the DB has equal weight on both ends. The parts for this thing literally cost like $15 in total. It's more than worth the purchase,
What is the tool you're using called ? The t looking bar
What about light kettlebell swings with focus on the front delts via trying to slow the kettlebell on its way down??
Not something I would do.
do you think kettlebell swings translate well to an increased vertical jump?
Only if you are lacking the capacity to turn your nervous system on explosively. They will help in that general sense.
In a more specific sense though, it's less likely because the knees are not being heavily loaded here. This is a hip dominant explosive movement with horizontal bias. Its more likely to improve broad jumping or sprinting performance directly, imo.
I think 4 inch handles are better than 6 inch because 6" is way too wide and it could hit your legs and cut your legs honestly and I think a floor flange is better on the bottom than a cap And it also balances a lot better when you put the weight down, if you try it you'll see.
I switched to 2 inch handles several years ago. The cap works fine though. I've had over 200lbs on it with no issues. Flanges are overpriced. Cap costs like 50 cents.
@@EnkiriElite 2" is too short man and buying a flange once in a while isn't very expensive and your weights will sit much flatter on the ground.
@@EnkiriElite I bought some caps to put on the sides of my 4 inch handles and they won't go on, either the threads are different or maybe using my T handle I did something to ruin the threads I'm not sure but I can't get the caps to go on the sides of my handles it's really strange, they just won't thread on and they're the same 3/4".
Charlie MMAFAN U be worrying so much about the littlest shit bruh😭😭
Swing on these nuts!!!!!😎
How could I make this but allow loadable KB swings as well as work on full ROM single arm deadlifts? Asking the audience and phoning a friend for a solution
Do kb swings first. Deadlift after.
@@EnkiriElite True that's my plan but I'm thinkin more about the shape of the handle. If it's a ring shaped handle it would allow me to do the single arm deads. The problem is finding a suitable handle. Rogue wants $45 for two dinny stone handles which is a bit much for a circle. Also, the height would be so far off the ground it wouldn't be feasible. I need a metallurgist I guess
How did you make that kettlebell?
Hey Alec, sorry for the stupid question, but what is a 1 inch weight plate? Is that the size of the hole in the middle? The holes in the middle look a lot smaller than olympic size, and I don't wanna fuck this up!! Thanks a lot dude :)
Haha yeah man. Standard plates have a 2 inch hole in the middle and the ones I'm using in this video have a 1 inch hole. Those are the only 2 sizes that exist so you can't mess it up!
Hey Alec, I've been doing a tonne of KB swings (#covidgains) and was hoping for some advice. Currently, I've been swinging a 100lb KB for a couple of months now. I was failing at around rep ~30 when I first started, and am now failing at ~60-70 on a good day; racking up ~1500-2000 swings a week.
So I've just bought a 150lb KB, figuring that I could maybe rep out 10 swings and go from there.
However, I'm struggling to keep my balance. On the eccentric phase, the momentum of the downward swinging KB pulls my arms through my legs, and I end up pitching forward. After ~3 reps, I end up falling on my belly.
Do you have any suggestions/cues? Or any tips on how to progress?
P.S: As always, thanks again for everything homie. :)
Yo dude, did you figure this out? I guess the reason he suggests making your own and using 1" plates, is partly for cost, but also because you can make smaller jumps in weight.
Thinking about doing the same thing, since I have quite a few 1" plates now that I can only use with spinlock dumbbell handles at the moment.
@@sniffingdogartofficial7257 Yes I did. Key tips:
1. At the peak of the swing: Really clench your butt cheeks & lean back while keeping your core tight. NOTE: Your shoulders and your ankles should form a straight line. You should NOT be hyperextending. (Look at Enkiri's thumbnail to see what I mean). Reason: The momentum of the bell will try to pull your torso forward causing you to lose your hip hinge and to fall on your face. The cue I use is to imagine someone trying to finger my butthole, and I really don't want that.
2. On that note, start off each set with a few half swings to prime your mind-muscle connection for the movement. I normally do 5-10.
3. You really want to have good grip w your feet to prevent rotation
4. Don't lose focus on the downswing. Especially true when tired. Not hip-hinging in time with the bell to counterbalance the backward momentum when the KB is behind you can make you fall on your ass.
5. When powering out from the bottom of the swing, you want to drive with both your hips and your quads. It's almost like a combination of the DL and the squat. The cue I use: Imagine that you're trying to fling the KB as far away from you as you can.
6. You want to swing in a very empty space. I fell more times than I can count trying to master the swing. If you're losing balance, IT'S ALWAYS BEST TO DROP THE BELL BETWEEN YOUR FEET AND NOT TO TRY AND POWER THROUGH THE REP.
If losing balance on up-swing: DROP THE BELL BETWEEN YOUR FEET, LAND ON YOUR SHOULDER & ROLL TO BREAK YOUR FALL.
If losing balance on downswing: DROP THE BELL BETWEEN YOUR FEET AND TRY TO STAGGER AWAY FROM BELL.
😂 it IS stupid to swing the kettlebell overhead, wtf I didn’t know that was a thing. Thanks for the vid, critical breakdown as always. I had been trying to keep my stance as close as possible (without crushing myself 😭) and I don’t think I was swinging as deep as you showed with a neutral back. Great content as always!
Spergie Aspergus thanks brother. Yeah, check out CrossFit style kettlebell swings. They need a way to properly count reps I guess, so the Bell has to go overhead. But if you're not competing in swings (and let's be honest, who the fuck wants to compete in swings lol) then there's literally no point in moving the bell that high.
Alec Enkiri
Lol, have you heard of Infinite Elgintensity? He counts CrossFit reps as Zero, Zero, Zeeeeeerrrooo! Hahaha, I love that guy
Spergie Aspergus haha yeah, I've seen some of his stuff. Pretty funny dude!
What's that bar called?
It's a homemade T handle: www.enkirielitefitness.com/blog/diy-kettlebell
Dude where can I get one of those loadable kettle bell bar things?
Go to 7:20 in the video. I explain what it is. Costs about $15 in parts at any hardware store.
Any specific reason for using 3/4" for the handle?
They hold 1 inch plates perfectly and I had a bunch of 1 inch plates lying around so I decided to use the 3/4 pipe. If you want it to hold 2 inch plates you could 1.5" pipe as that fits perfectly for standard 2 inch plates. That's what I used to make the weight sleeve for my homemade dragging sled.
@@EnkiriElite thx man.. alredy made 1 for me.. cost around MYR10 which is 23cent USD
Swinging 50lb rn
you're a god if you typed that and were swinging at the same time...
Kettlebells got my tendinitis flared up… was probably a little too heavy too soon. 97lbs
Bring back the hat!
Lol is it the superman beanie?
@@EnkiriElite this one is like a Caption America beanie
Thats not a kb, more like a sled.
Would you recommend these if one hamstring is weaker than the other?
Yes, unless the weakness is due to injury.
I fear for that drywall in your room
Algorithm
Great assistance exercise for powerlifters? Nah. Otherwise great video.
Why not
Donnie Thompson did almost exclusively kettlebell work on his way to tossing 3k bruh😂 It’s awesome for powerlifters