Why Would I Do Double Kettlebell Swings OUTSIDE the Legs ?
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- Опубликовано: 12 сен 2024
- Outside the legs double kettlebell swings are great if you are in control of the bell path. Very different muscle activation!
A good assistance exercise or a good main version for certain people.
See video for more
Joe
Swing This Kettlebell Club
/ swingthiskettlebell
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Hey, I'm the guy who put up the original form check video-- thanks for following up!
Well Heck yeah! Happy to help and glad youre following! Feel free to share this on reddit for me ;)
So I have been introduced to these via your Precision program this month. Absolutely legit, I feel like it's recruiting more muscle, especially on the deceleration phase of the movement.
Anything that feels better is gonna be better. Right!?
Love outside for double kb swings, i feel more hips and quads plus lats in a different way
Agree
Glad i found this video. Always thought double bell between legs felt off
Depending on your build and side of the bells it absolutely can
This type of exercise is the one that pays off on all the others. Try these with various weights/reps for six months you will notice a change. Joe is 100% correct about the internal wrist and shoulders on traditional swings. If for no other reason do these as a preventative exercise and gain a good looking back!!
Glad you like!
Love the video but need to up the quality of this particular one. Need more examples of the double kettlebell outside swing. Big fan of your work
instagram.com/reel/C6EOeRKu9r1/?igsh=MW94MWQzM2lsdDg4bA==
Good advise👍 I will add more outside swings.
When it comes to stuff like this, I just ask people to safely try the movement that they are critical of. Years ago I thought turkish get ups were useless, and then I did them and found out that they are not. Same thing with suitcase swings. Those are solidly in my rotation now.
Absolutely
You mean you asked people to have an open mind? How absurd!
@@kettlebellmusclegain Crazy concept, right?
So when you say "suitcase swings" are you referring to a unilateral (one side only) swing outside your leg ie a suitcase carry, or are you talking bilateral so using doubles and swinging as he described so more farmers carry? The thought of a unilateral swing outside the legs seems crazy, but I could see it requiring crazy core activation just like heavy unilateral front squats.
@@harvestblades Farmers carry style, 2 bells. I should have specified.
Another thing I'll say for the double outside swing is how they blast the upper traps. I initially thought it was some power leakage due to improper form, but no matter how much I tried to "correct" it, I've always felt this pleasant feeling like I'm really working the upper traps well - as well as the middle back, which I can never hit as effectively with bent-over rows or seal rows (which I use for the lats). I'll do 3 sets of 12 with the 24s, then move to double 16s, and do as many as possible as a cardio add-on.
Yep!
@@kettlebellmusclegain Thank you for the wonderful videos and the work you put in, I really appreciate it, especially regarding the exercises that aren't so well covered! I was wondering if it was possible to talk about (or maybe do a video on) how to combine heavy low-rep work with mid-weight higher rep sets - or even if such a thing is smart for kettlebells? The reason I ask is because I don't see any scientific consensus on the matter. Given the ballistic aspect of the kettlebells, they can be used for both, but it appears that this is the case only for some exercises. I remember Pavel ("the" Pavel) saying something about sets of 10, which theoretically allow to do heavy work without form breakdown (which happens on the 11th rep). However, there are still many trainers who also believe that heavy kettlebells outright kill the cardio benefits - which are thought of as the primary focus of KBs by miles. So, I keep wondering: should I only do swings for reps, and do the more targeted muscular work with heavy dumbbells in order not to combine the two worlds? Or... is it still sensible to do those sets up "up to 10", and then follow that up with cardio-focused drop sets? Thank you again!
Greetings from Russia ;)
Always been really curious about this. Thanks for breaking it down barney style!
I try!
I love double heavy club swipes and using bells outside the hips help train for that movement. I definitely prefer swinging outside vs inside
Nice
I do suitcase style swings every. I alternate suitcase and down the pipe. The ROM is way easier to control which increases the quality of my form. I can swing heavier weights without risk of back injury. Same with cleans.
Great advice, i"ll add it to the routine after I stop tripping out from staring too long at your left bicep.
Haha
There's actually a history here. With DBs it's called a Skier Swing or even Double Ski Poling. It's a natural with KBs. Pavel even gave it his blessing, but I can't remember if it was in a book (Russian Kettlebell Challenge I have) or it was on a video.
In short, it's good shit.
You are so awesome
❤️
I actually prefer outside swings to regular swings, try to do equal numbers of both during a session. For me swinging outside the legs feels much easier on my lower back and shoulders but works the legs and core a bit more. Definitely feel that I am getting a better hip hinge movement as well.
Nice to hear! And thats how I feel with heavy stuff especially with two real heavy bells.
@@kettlebellmusclegain ...I only have one kettlebell at home that I can use, but will try swinging two when the gyms reopen here in the UK.
All good. So much to do with 1! I just made an annex to my WWW.KBMUSCLE.com program to include an 8 week single bell program.
I like the outside swings. I feel like they end up hitting the quads more than between the legs does. And they do feel a lot better on my back than double between the legs. I like to work in snatch and clean outside too sometimes. All good variety, especially when you only have limited weights to use.
Exactly!
Very good explanation, thank you man!
Of course
to me it this hits different, outside the knee my traps get super sore and my biceps actually get some work, it is closer to an actual vertical jump or running motion, only downside is it kills my elbows
Absolutely. Which way do you point your thumbs?
I have pretty hardcore lower back issues. Regular swings would about cripple me the next day after a workout, but doing double kettlebell side swings are great and my hinge/lower back keeps getting better and better.
Yes! Happy to hear!
I do this thing where I do a wide back swing . I try to extend my arms all the way out and swing all the way in the back sometimes still coming up all the way in the front. The goal is to keep my obliques on what a wide if fully extended arm combined with trying to get my spine to flex and my obliques to help with rotation as much as lateral movement up and down with hip hinging . And trying to resist the momentum of the back swing . Either to back swings but one arm is swinging the opposite way but usually the other on a swinging every which other way. And I try to do it in a wide stance wide leg stance try to engage the lower legs better while still keeping my feet flat to keep my gluteus on. I also do a sideband hip hinge feet flat on the ground backswing arms wide away from my body as much as possible.
Feels like its more athletic and natural, for me at least; kinda mimics jumping/gather form in basketball
Yes I agree
Thanks for the info! Here's a comment for the algorithm.
Appreciate! You get it!
@@kettlebellmusclegain Have you ever tried doing the outside swing with just one kettlebell? Seems like you'd get a LOT of counter-rotation training that way.
instagram.com/p/CKo3Y6HnMhu/?igshid=q7sby9bsbya9 I do this between 5 and 20 minute lomg sets often
Killer pants on top of instruction :)
Haha thanks
👍👍👍
👍
Thanks
💗🔥💗🔥💗🔥💗🔥💗🔥💗🔥💗
Doing heavier outside swings, I feel it in the traps, lats, rhomboids, butt, legs , delts and even the arms and chest. Basically everywhere. I feel that doing them outside the legs you are using way more muscles to control the weight. Is it normal to feel it in all those muscles? I don’t have a lot of time to work out so that’s why I do these that works damn well for me.
Yes. I love it
Thanks for the input. Really enjoy the videos and your insight!
Of course!
I get what you are saying, but my thought is that it is no longer the hips driving the bells (at least to the same extent) but more arms.. Am I totally wrong?
Absolutely hip driven. Possibly even more for people
I actually feel that I am hinging better at the hips with outside swings than regular swings, perhaps for the reasons stated in the video.
Thats what I feel.
Not trying to be a d***, but I am struggling a bit with this. I get the hinge part, but I thought that part of the point with swings is that the hips/hinge decelerate/accelerate the bells. With outside you don't have that "lock" against the body, leading to (for me atleast) much more arm usage. Again.. not trying anything other than to understand.
@@teddytusen I've felt that the deceleration is more so with the legs on this. You absorb the backswing, if that makes sense. Hard for me to explain.. think of it as absorbing it like a spring. No clue if that makes sense lol.
👍
Thank you