Test your conditioning and grip strength with this challenge workout that is comprised of just one movement: the kettlebell swing.
Post your results for the workout in the comments below!
1. Hold the kettlebell handle with “hook grip” with thumb turned 45 degrees back.
2. Leg action with double knee bend to allow for hamstring stretch-reflex, the kettlebell to travel to the end of its arc, and upward trajectory of the kettlebell.
3. No “RED ZONE” or space between the arm and the body throughout most of the swing.
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Practice quickly opening your fingers at the top of the kettlebell swing to loosen your grip and prevent hand tears and blisters.
This drill will also help you with proper timing on the kettlebell snatch – the point at which you release the bell in this drill is where you would open your hand and push into the overhead position in the snatch.
Do your hands hurt when swinging or snatching the kettlebell? Check out this article for more tips on improving grip.
The kettlebell swing is the basis of all other movements in Kettlebell Sport. If your swing does not abide by the laws of physics, you can bet your grip is not going to last 10 minutes.