Kettlebell swing - Before & After - 8 weeks

http://honolulukettlebell.com/

Kettlebell training / Personal Training in Honolulu, Hawaii

Theres nothing magical about the kettlebell itself (even though it may seem like it!), but rather the way that kettlebells make you move your body.

Here is one of those movements—the kettlebell swing.

In the first video demonstration, Danielle (in grey) is still pretty new (maybe 5-7 practice sessions) to swinging a kettlebell.

In the second video 8 weeks later, the first thing you might notice is that her body looks a bit different.

That's awesome! However, for the purposes of this video, well focus more on movement dynamics.

(If you want to see before & after pictures, go to this section of my website:

http://honolulukettlebell.com/our-clients/ )

Check out the difference in the quality of movement between her first kettlebell swing (wearing grey) and the second swing 8 weeks later (in pink).

What changes do you see?

Its pretty easy to see that in the second swing, she is stronger, more powerful, balanced, agile, and coordinated.

You might also notice that she has better weight distribution through the ground, improved glute/hamstring activation, improved posture, breathing, and much improved energy transfer through the kettlebell.

Overall more efficient, athletic movement.

There is not a single fitness training tool out there that compares to the kettlebell.

http://honolulukettlebell.com

Certified Kettlebell Teacher, and Certified Personal Trainer Chris Ranes specializes in fat loss, body transformations, functional training, and high performance athletes.

We teach in a personal, as well as semi-private and group training environment.

We are located very close to downtown Honolulu, Hawaii.

Come check us out!

http://honolulukettlebell.com

Category:

Howto & Style

Tags:

• kettlebell swing
• Honolulu
• Hawaii
• Chris Ranes
• personal trainer
• before & after
• 8 weeks
• kettlebell
• swing
• before
• after

[dragns]

The swing isn't terrible, but it isn't where it needs to be yet. I agree with the guy that said more hip pop. The bell doesn't need to travel as high as it's going, and she needs to keep a more neutral neck position. Control the bell, and stop it before it gets above shoulder height. There should also be acceleration on the down swing. Be more "violent" for lack of a better word. And before you repeat your speech about internet trainers and asking what my qualifications are, I'm an RKC.

[hawaiikettlebell]

@dragns RKC, eh? Cool. Different strokes for different folks; there are many ways to swing a kettlebell. Agreed, this is not a perfect swing, no matter how you slice it. Video is meant to show improvement, not "Hey, check out this PERFECT swing". If someone can explain/show me how to do something better than what I'm currently doing, I'll gladly change; however, I will not accept criticism from someone with no face/credentials, and is prob some 15 years old kid sitting behind a computer.

[POWvi]

Great video.

I have been doing thrusters with dumbbells, and they have shown some good rsukts. But now I am thinking I should start with kettlebells. Btw those before and after pics on your website are really motivational. cheers.

[hawaiikettlebell]

@POWvi Thanks, and glad you enjoyed the pics. Kettlebells are extremely versatile and you can use them for so many things. I'm sure you will find kb's to be a great investment. They're one of my favorite tools to train with and my gym prob has more kettlebells than dumbbells. Best of luck to you. Aloha!

[spydoglabs]

kettle ball is one of my fav.core excersise.and looks like she has gone up in wht with her swing .but seems to me that shes arching to much forwer making the rise easier.i would sugest to maintain the core more upright and maybe try alternating arms instead.

[hawaiikettlebell]

@spydoglabs There seems to be no shortage of internet fitness trainers. May I ask what your qualifications are for teaching kettlebells? Have you ever seen world champion Valery Fedorenko, or any other competitive kettlebell lifter swing a kettlebell before? Perhaps you could put up a video of yourself demonstrating what you are suggesting.

[marneedear]

@hawaiikettlebell Why are you so sensitive?

[vladiator2007]

@hawaiikettlebell I agree with you. I also feel that you don't have to prove anything to anyone. You do it the way you do it and as long as you don't injure yourself and you're getting results and having fun - it doesn't matter whether or not it matches what is currently considered "perfect" or "official" way of doing it. That changes with time anyways... just my two cents

[solidheir]

@hawaiikettlebell You should be open to criticism the points made by dragns are 100% spot on. You shouldn't post a vid highlighting your 'improvement' when you are unwilling to even aknowledge their response which is advice you should be taking onbaord not rejecting it.

[jgfergus]

@dragns

Never heard of that. I'm no expert though. I'll just stick with the standard swings. Thanks!

[dragns]

@jgfergus True, but that's not the kind of acceleration I was talking about. In hardstyle kettlebell, you actively accelerate the bell back instead of passively letting it drop.

[jgfergus]

@dragns

Of course there is acceleration on the down swing. 16kg kettlebell falling from a dead stop at chin height...of course you have the kettlebell accelerating.

[darkwhitedirewolf]

Hello I am certified by the boogah boogah fitness company, and was certified by a cat from another dimension. And your drink bottle was 1/4 inch too far to the left. HA HA

( I am a floor trainer at a gym, so I can empathize about everyone thinks they know everything about fitness because they can breath. Even against a masters degree and CSCS. )

[jpw6466]

Something strikes me as wrong with the breathing.

I would prefer to see more hip movement but it is much better in later vid than first, where she was doing too much of a squat swing. If just wanting to roast of calories, hard style is great. If wanting to increase work capacity, GS swing is the way to go. Why worry too much though? she is improving.

[dragns]

@hawaiikettlebell The form is definitely better in the after vid. More hip hinge vs the squat she was doing in the before. I just prefer Pavel's hardstyle way of doing things, controlling the bell, and making it snap.