5 Explosive Rotational Swings for Strength and Power

Rotational strength drills to develop explosive strength in the rotation of the hips and core. FIRST master the mobility: • Spinal Rotational Mobi...
TONS of more details ➞ bit.ly/explosiv...
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Hi there, my name is Eero Westerberg and I am the head coach here at VAHVA Fitness. Our specialty lies in mixing the Western and Eastern knowledge of health and fitness together into a combination that actually works, is proven and produces real tangible results.
We developed our methods by studying health & wellness and strength & conditioning for over a decade. We also traveled the world for over 3 years researching different ancient methods of strengthening and taking care of the human body.
READ OUR FULL STORY ➞ bit.ly/vahva-story
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Build an Athletic Physique from Zero to Hero
🔷 Athlete20XX.com
Online Course to learn movement, build mobility and get fit
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FREE Mobility Routine
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✅ INSTAGRAM: eerowest

[@Vahvafitness]

Thank you for watching! You can find more instructions in this blog post ➞ bit.ly/explosiveswings FREE Mobility Class & Routine ➞ adayofmobility.com

[@ahmed26409]

Possible answer What is the difference between your exercises and heavy ball Do you give strength as a wrestling force I speak to you from the translation of Google

[@indianajonte]

I´m gonna do horizontal kb swings next time my gym is crowded!

[@markf4831]

I see a kettlebell flying through my window in the very near future.

[@ednelson2501]

I thought the same thing. These might be out back on the lawn exercises. Alot of the KB moves cant be done inside. Just gotta wait till nobodys watching

[@tigerbend1964]

Mark Feddor if you can't handle the weight then use lighter weights

[@grantoden8242]

With any luck, I'll hit an innocent person walking by.

[@cpt_mrn]

this looks fun lol

[@hederdiazcordova3747]

Mark Feddor se mamo wshfd

[@CJMeyer-xu2gy]

This man could slap me out of depression.

[@justinwishart3327]

As a Highland Games athlete (at least I keep telling myself I am an athlete), most of our throws are rotational. These exercises are great for developing rotational power.

[@jayromepagtama2843]

when someone invades your personal space workout😆

[@crawdadyyt]

This is a great addition to the normal kettlebell routines that do not offer rotational movements. This is so important for many sports. Kudos to you for posting this.

[@Brandon-gw4ed]

This is going to be my social distancing workout. Going to the supermarket, don't forget the kettlebell.

[@AlteredState1123]

Thanks for making this. I wonder how you feel about this work now four years later. Mark Wildman incorporates a lot of rotational work in his KB routine; however, you have a lot more acceleration and bounce in this video. I feel a lot traditional strength training avoids rotation, and rotation is fundamental to most sports. It is how we truly generate power.

[@gregshock]

I’ve been watching a bit of Pat MacNamara (PatMac) on YT. He says working in the “transverse plane,” as he calls it, is very important to conditioning and strength. This guy takes it to a pretty high level, in my opinion.

[@AlteredState1123]

No expert here, but whenever I came out of the off-season the part of my body that was never sufficiently conditioned was my obliques. Used a lot in sports, not so much ch in the traditional weight room.

[@zubuk000]

I see most of the folks saying this is not good and dangerous.....any workout is not good if not done with proper form and if you don't like something ignore it rather than giving your useless advice for what to do and what not to do. But if you know your limits and works to raise your standards then any exercise can be done and any limit can be achieved. Peace out!!

[@zubuk000]

me and my workout buddy tried bentover rotations and side rotations with weight we could handle and holycow we felt the burn and effect on our torso...love it.... Keep it coming @vahva fitness

[@georgepierre3594]

its dangerous with like 30kg+, i'd do it with 5kg-12kg only.

[@damianeisold109]

Atlas swing One arm atlas swing Side swing One arm side swing Bent over swing High rotation Horizontal swing

[@Prospek23]

one of the best 5 minute workouts I ever had!

[@yosefco3]

i did some of your rotations from my intuition - specially what you call the "atlas" (just not high like you). i very enjoy from this movement. i am happy that i'm not the only one who doing this .... thank you.

[@EriqKoontz]

Okay, Eero, I've been watching your videos for a two months now and have bought one of your programs. Really excited! Your instructions is super clear, your example is inspiring, and it's time (even in my mid-50s) to get better. Your price is also really good. Thanks for making this affordable!

[@Vahvafitness]

Happy to hear and thank you Sant. Welcome to the program!!

[@dprcontracting6299]

Great exercises to work a oft neglected area. Most of our training is in the frontal and sagital planes. But the rotational plane is just as important from a functional point of view.

[@Jolina9530]

great explosive power exercises these are aimed at athletes before all haters And In politically correct muppets start commenting these drills are great for combat sports good work mate

[@Vahvafitness]

Indeed, thank you James!

[@williamblake1674]

How would anatomical and physiological concerns of a workout method have anything to do with PC culture?

[@shaynehix7711]

Great drills to improve mobility and strength in the core!! I will incorporate these in my workouts. I don't see any danger for more advanced athletes.

[@Vahvafitness]

Thank you Shayne, stay within your limits and you should be OK!

[@rosysingh6699]

I am going to try all of these in my gym tomorrow. Thank you for instructing us, your viewers.

[@rosysingh6699]

Update: I did all the double handed ones with an 8 kg kettlebell. I could barely manage 6 a piece. Phew!!

[@Vahvafitness]

Awesome, great job!

[@utubeskreename9516]

So much more actual functional athletic carryover in these movements than the vast majority of core/ab exercises you see people spending ridiculous amounts of time on, in gyms everywhere... it's not even funny. Great video.

[@Vahvafitness]

Thank you Utubeskreename

[@elmalifico3708]

4:24 Gotta keep that pimp hand strong!

[@Vahvafitness]

Haha

[@sunstar124]

Absolutely fabulous. This is what I've been looking for for ages. Best do this outdoors though!!!

[@RajeevVaid]

I'm gonna try some of these moves. Light, slow and steady. Thanks for this great video. Boys scared of losing the KB think about using bands so that it lands close.

[@paulcolloff3617]

I think this will be very helpful to my jiu-jitsu training thank you 😊🙏💪

[@dineshrajanmscit]

Great. You can try the same pattern with Indian clubs or karla

[@Thefringefitnessproject]

I love that he dosnt edit his fatigue out of the video I subscribed just for that transparency

[@makkytarjama7349]

This is a perfect workout for punching power (y)

[@Vahvafitness]

It does help!

[@alexr1301]

For those of you saying this isn't safe... you're a textbook trainer. And you're right... but guess what? This is what athletes do. Baseball hitting or pitching for example. Disqus too.

[@Vahvafitness]

And they do it a lot more explosively as well

[@Bbnbboy11]

I teach an elite group of athletes. I use KBs quite frequently. This workout will well complete the strength KB training with core and and cardio. Thanks for the vid

[@theofit]

Suddenly everyone on KZbin is a doctor/physical therapist and knows best. Obviously these are very advanced exercises and should NOT be performed by anyone unless you are confident in your core strength and stability and have an understanding of the human body and how it works. If you feel like you can't handle these exercises, then just skip this video and move on to the next one. No reason to shoot it down and say it "will injure you". Not true. The human body is an amazing machine and can be manipulated into many different positions if done so properly with proper training. Like when people say the golf swing is horrible for your back. Well, yes, most amateur golfers have no idea how to properly swing a golf club, and lack the motor skills and core strength to do so properly.. hence why their back hurts. Doesn't make the golf swing bad for you. Anything can be bad for you with improper mechanics.

[@ottonovak5609]

@theo g That’s very well said I feel like this could move the golf swing to another level if done properly but as you said right now Iam amateur in golf (1year) and struggling with lower back pain, do you think that strengthening my core would help? Iam exercising since I was 9 (ice hockey) so I don’t think Iam weak but obviously I lack something

[@likea_b0ss509]

People now live with a greater reach to information thanks to the internet age, they will want to investigate first what is better for them in terms of health and time, then a group will search to the fitness gurus and they will observe that if they do risky movements supporting them only with their own experience the next obvious step is to question that, another group will not even question them because they will be attracted only by flashy titles and generally claiming exaggerated benefits, this small group only investigated in terms of time, not health

[@paulag1805]

As for me, I might just start by doing the warm-up exercises on a regular basis :)

[@glepre5]

love this adaption,should be great for golf ,tennis-keep it light and build slowly-I will be adding these to swings.

[@Vahvafitness]

Good luck! Indeed, start light and stay within your limits and there should be no problem

[@wassupyo4775]

I can imagine someone working out for the first time doing this and absolutely launching a kettlebell haha

[@alanwisdom7777]

hi, I recommend to everyone these exercises they are very effective, just great 😎

[@gokupump]

You're strong man but that exercise looks a little dangerous if one is not careful

[@Vahvafitness]

Mobilize the spine first, then start very light!

[@glensmall9194]

Homo Sapiens is highly evolved for explosive, rotational movements. Only deconditioned, sedentary individuals will find these movements "a little dangerous." This guy is an expert and a genius. Aspire to his level of function.

[@glensmall9194]

15 years of experience do not seem to have enlightened your grasp of high end human function and the science of good movement.

[@skyd171]

That doesn't make much sense, spine is neutral in most of these execises. The legs/hips/glutes are driving a majority of the rotation here. Don't really buy it.

[@PhenomGearCompany]

exactly.....

[@a1r2s]

One of the best videos for rotational strength and a stronger core

[@Vahvafitness]

Thank you Jateshwar

[@dikbashli]

Thanks very much for suggestions, man!

[@MegaOnlyking]

Maaannn!! Those are high level athletic exercises... thank you for the video

[@ChevyRedneckGFX]

This will help with slowpitch for sure

[@karlchristie1856]

***tries one once, twists spine 180 degrees, dies.***

[@AFRIKTODAY]

I am a boxer and I love your work. I see a lots of benefits for explosive power.

[@Vahvafitness]

Thank you GEORGE

[@juha2031]

The very first move here is the exact thing i was thinking of when i opened youtube to find rotation exercises with kettlebell.

[@JasvirSinghMahal-px8ko]

Great work brother

[@vinograd_bb721]

これらのやり方は思いつかなかった。ありがとう😉👍🎶

[@michaelhynd8279]

Good workout and I realise this is advanced but it would be helpful if you spent some time on explaining foot position and grips. Thanks for your video.

[@mertles02]

Could you create a program for strength, mobility and movement for BJJ and martial arts?

[@Vahvafitness]

That would be Movement 20XX: www.Movement20XX.com

[@user-lq1to9nz6u]

Love not having the extra bulk and size that comes with the coated kettlebells. Straight up simple.

[@stayshredded]

Awesome strength and muscle separation. Great shape, great advanced exercises!

[@kadijaish]

Main thing in these swings is that hips need to follow movement of the kettlebell or else you are twisting your spine which can cause disk herniation in some people

[@dougmoore5252]

Wow this the first time I have this type of move. Thanks!

[@bleachwolf6936]

This is incredible. Thank you so much for showing these. Stay safe and have fun, peace.

[@WilliamsWrestlin]

My brother hammering them swings like he's swatting flies

[@FITVIDS1]

I wish you would have mentioned number of reps or for a certain time span. thanks

[@gerzarensi7674]

May I give some question, is it work for rotation in table tennis ? Im mean Maybe for strengthening Weiss rotation (lower back), and shoulder internal n external rotation?? .. Sorry about my bad english 🙏

[@cameltryde]

afraid if One swooped so hard would come off the feet and wow that is a hell of a work out young guy... back into strength training after a ankle replacement, therapy going well... this will have me, your swing, will get me back even better and hitting close to 300yrds... ..love Golf...

[@Sammo247]

Awesome. Instant take up. Thanks.

[@gadaerhan7994]

I think these exerxises are wonderful for boxing

[@TheZodiacKiller622]

Excellent workout, thanks for instruction and uploading!

[@Vahvafitness]

Thank you Gary

[@el.don1975]

I just finished 1 set of each exercise, so far so good. I have problems with lower back stiffness hopefully this will help.

[@BluntsworthTv]

Stretch your back you nut! Let me know if these loosen you up

[@lucievec6683]

Golf, tennis, baseball, boxing and other rotational sports. I’m a bit worry about the leaning back movement. How is going to feel my spine?

[@erickescobarortiz2634]

great variations of swings... I have to try it... THX...

[@stagbeetle195]

Interesting variation here dude. Thank you for the ideas!

[@criticalbill2090]

Dude, you must have a helluva Golf swing!

[@Njliving22]

try hitting a ball 300 yards then talk. Golf involves speed timing flexibility power, finesse, and accuracy...also vision and imagination. Its one of the best games in the world. Theres a reason all the retired pro athletes take up golf. Go back to call of duty kid

[@Njliving22]

did you just michael jordan is fat? go back to sleep your done

[@russbilderback]

swagcity at least you accurately called it a game and not a sport.

[@mdsirajulhoquemdsirajulhoque]

l Proud

[@Ronald-vz6pl]

@renge99O9 still, what he said was that with that power he could have a hell of a golf swing. And like golf pros, he does some serious rotational core training

[@danielfreiman7040]

Great video, thank you!

[@MichaelROC]

3:33 I'm gonna make an appointment with my orthopedist, I know I have to reconstruct my patella very soon.

[@thedahakha]

This looks very awesome, you just have too many cool unique exercises. When I'm finished with my current program, I might pick up yours or make another one with a lot more movement stuff involved :) Also, I can see kettlebells flying through the gym if more people did this xD

[@Vahvafitness]

Awesome, pick very light kettlebells at first and you should be alright!

[@carnivalwrestler]

I like the high rotation and the one arm horizontal the best (for boxing and catch wrestling). I'm always interested in explosive trunk rotation training techniques. Thanks for posting. Liked and subscribed.

[@Vahvafitness]

Thank you and welcome!

[@daniel-zh9nj6yn6y]

After watching this video 5 times, I realized it's all in the hips. The spine shouldn't be involved in the swings. I'm going to try it without weights the first time.

[@miguelcruzmora1312]

i will try 2 or 3 of them tomorrow ! but with 10 lbs. good video by the way! thank you!

[@Vahvafitness]

Good luck and thank you!

[@ANKUSH8881]

Perfect exercise... Very unique...

[@Vahvafitness]

Thank you ankush

[@jimmybalantyne5545]

Great stuff young fellow. Cheers.

[@loiseaukenny3426]

looks very intersting especially for fight sports but i think before to do this you need good core and strong schoulder. i will try this soon

[@Vahvafitness]

A strong foundation and a mobile spine are important - many of these are not for beginners!

[@carlosdanielibanezbringas867]

I practice boxing, this will help me to improve my power punches

[@AliSalahSalafi]

I'd love to know the benefits of these workouts and the difference its made in someone's performance

[@user-pv9yq2fv2g]

A soviet style gym???? Soviet style KB workout too?? Amazing. For those asking about how dangerous this can be for your spine, the гиревики body will be prepared by a gradual progressive kettlebell swings and Turkish get ups. Then you'll be really for these kinds of moves. "Unfortunately" with kettlebells, many of the excercises are about: how heavy and how well. Many KB moves don't work if there isn't sufficient weight. Especially these. But light is subjective. Amazing video man.

[@antracit25hr]

this is great for tennis, nice one!

[@Vahvafitness]

Awesome, thanks!

[@charbelchwairi3758]

So as the horizontal oness😍💪💪💪

[@jbettencourt76]

Awsome moves, cant wait to try some if these.

[@johnnylira3312]

These movements I will do! Thanks.

[@Vahvafitness]

Good luck!

[@multitalents6516]

Muss ich unbedingt probieren. Aber wenn das Ding aus der Hand fliegt haha

[@jonashylten6741]

Mindblowing. Thank you!

[@Vahvafitness]

Thank you Jonas

[@UncleHam1337]

23:28, im really scared for your knee.

[@aymanayman921]

The best of training

[@Vahvafitness]

Thank you Ayman

[@pilgrim5355]

Def be incorporating these into my workouts. Thanks

[@Vahvafitness]

Good luck!

[@elitegolfswing]

This is real bad ass...thanks for the video!

[@evenfitterthanbefore]

Tights? - Someone buy the guy some strides and a shirt

[@Vahvafitness]

I love them, good for leg movement and less hot!

[@drturkey100]

power power power dude u r awasome

[@Vahvafitness]

Thanks man

[@MingoDiMedici]

Terrible music. Good content.

[@Perseus185]

What do you recommend for the amount of reps for these exercises? Number of sets also? Most explosive exercises call for sets of 4-5 with fairly low rep ranges of 6-8. However, these exercises look like they need higher reps to stimulate a response. What do you recommend?

[@Vahvafitness]

I recommend higher reps indeed from 8 to 20 similar to kettlebell swings. For 3-5+ sets. Stop once the repetitions lose their explosiveness.

[@MoebiusS1977]

The wall says it all !

[@kttalkZ]

amazing strength

[@tenminutetokyo2643]

Awesome dood. Thanks.

[@Vahvafitness]

Thank you as well

[@emmaoko4310]

Really good stuff. Worth watching! X

[@Vahvafitness]

Thank you Emma!

[@bravenew469]

im using this exercises to strengthen my lower back while its hurt

[@fakkadihellbitch]

Horizontal swing and side swings are the only ones I would stay away from. The others are good for developing punching power

[@mauricedebeer4300]

can you upload a complete swing and no swing kettlebells resume workout?

[@phuketpride]

Brilliant!

[@michelleghazy7582]

Outstanding!!

[@Vahvafitness]

Thank you Michelle

[@chuckh.3032]

I think this video is frigging amazing! ♡♡ I can't wait to try some of these moves... of course when no one else is around... I would hate to have it slip out of my hand... but, your body is a "sculpture, a real piece of art", and you should be sooooo proud of it. Did u get that way by strictly using the Kettle Bell or did u use some other methods? Thank you and Bless you.

[@Vahvafitness]

Thank you! My body is the result of lots of different training methods: weights, kettlebells, bodyweight training, gymnastics and movement

[@peku6685]

Rotation is not dangerous, but torque is ...

[@cashqaiser]

great workout love your videos...

[@Vahvafitness]

Thank you Cash Qaiser