The Kettlebell Swing – The Complete Workout
Tracy Reifkind, RKC explains why the Swing is a “complete workout” Executed right it can be your “one stop shop” training method.
In 2006 after successfully losing 120lbs the previous year, I earned my RKC at the age of 42. It was training the Hardstyle Kettlebell Swing that helped me lose the weight and develop the conditioning to endure the RKC’s three days of intense physical training. Although both of those accomplishments are impressive, even more miraculous was how training the Hardstyle Swing brought out my inner athlete, transforming my body and helped erase the signs of former obesity!
I’ve been lucky to have the opportunity to watch and assist my husband, Master RKC Mark Reifkind, at numerous kettlebell certification workshops for 5 years. It was while assisting at HKC’s that I designed a “workout” for these potential instructors as an example of how to use the numerous exercise drills to help reinforce proper swing technique. What started out as my way of “teaching teachers,” became the best teaching tool in my own business as an RKC — to teach new students the swing!
In the first workout I lead in the DVD, you will quickly see, and feel, that practicing the drills that lead up to the actual kettlebell swing are a workout in themselves. I often take the students in my more advanced classes back through these exercise drills for that exact reason! Whether you are picking up a kettlebell for the very first time, been swinging for a while, or are an Instructor, I’m betting that you will find this first workout will be challenging and fun!
The second workout I put your new skill, or your reinforced skill, the Hardstyle Swing, to the test! You learn how you can use one exercise (the swing) as a complete workout….and I do mean complete! Combining a strong cardio endurance element with muscular strength and development, the Hardstyle Swing is your one stop training tool. No other exercise burns more calories per minute with the exception of uphill cross-country skiing! No wonder the Hardstyle Swing is so physically transformative!
For a Quick 20 minute workout try doing 100 swing reps three different ways:
1. 10 sets of 10 swing reps. 15 sec work, 15 sec rest intervals. (15/15)
2. 5 sets of 20 swing reps. 30 sec work, 30 sec rest intervals. (30/30)
3. 1 set of 10 swing reps, 1 set of 20 swings, 1 set of 30 swings and 1 set of 40 swings. 15/15, 30/30, 45/45, 1 min/1 min. work to rest intervals.
Which was more difficult? Do that one more time!
I didn’t invent the swing, I just invented a way to make it fun! Learning and training the Hardstyle Kettlebell Swing is without a doubt the reason for my own successful physical transformation, and I hope it will do the same for you!
Mastering the Hardstyle Swing: “The Workouts” | Kettlebell Training – News | Dragon Door.