Here's What No One Tells You About Kettlebell Swing Variations - (COMPLETE GUIDE!)

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In this video we're going to show you the most bang for your buck swing-variations; there's 6 in total that serve you the most value in our experience. A lot of research, knowledge and work has been put into this video in order to clear up some confusion.
When kettlebell coaches, trainees and influencers perform, demonstrate and/ or teach the swing, they sometimes use differnent terms, variants, movement patterns and styles. This may lead to confusion for beginners.
This is a two-part video. The first part is focused on theory and the second part is focused on practice.
___ Time Stamp
00:00 Intro
01:15 The 6 Best Kettlebell Swing Variants - Theory
08:10 The 6 Best Kettlebell Swing Variants - Practice
15:30 (Dis)Honorable Mentions
18:04 90 Days Of Kettlebells
___ Links
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
___ Music
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___ Hashtags
#kettlebells
#kettlebellstarkstyle

[@lebe-stark]

► Full 1:1 Kettlebell Seminar - bit.ly/ls-fullseminar In this video we're going to show you the most bang for your buck swing-variations; there's 6 in total that serve you the most value in our experience. A lot of research, knowledge and work has been put into this video in order to clear up some confusion. When kettlebell coaches, trainees and influencers perform, demonstrate and/ or teach the swing, they sometimes use differnent terms, variants, movement patterns and styles. This may lead to confusion for beginners. This is a two-part video. The first part is focused on theory and the second part is focused on practice. - Gregory

[@James-xg7ml]

I'm a simple man. I see lebe stark, I click.

[@Cindy-bu7ns]

I get it now! I now know the difference between hardstyle, kettlebell sport, and the hybrid! Thank you, I needed this

[@lebe-stark]

Happy to help! - Gregory

[@shantanusapru]

Excellent breakdown/analysis video!!

[@kirbyaugustine761]

Love your videos. This breakdown clarified many things for me regarding swing variations.

[@yudisuseno9376]

bloody awesome, i can't thank you enough for making this content free! thank you master!

[@A_Healthy_Fit_Lifestyle]

Looking forward to seeing this one.

[@elemonator8319]

We love your teachings in kettlebell training Sensi Gregory 💪🏋️‍♀️🥊🥋🎶

[@busyrand]

Well done video and explainations... I'm starting a second attempt at Dan John's 10,000 swing challenge. I did a handful of things wrongly the initial attempt and am much more further along now. I had a bell that was entirely too heavy. Props to how incredibly strong you are handling those weights. I'm a strong person, and now that I've fallen in love with my 16kg bell I realize how much of an overkill the 32kg was/is for how I'd like to workout. Your fitness level is impressive. I needed this, and love your hybrid swing the most even though I'm gonna do the traditional hardstyle swing for the challenge inorder to build up my weak points.

[@volodymyrgligor1684]

Thanks a lot for your work and time. You are good!!!

[@lebe-stark]

Thanks a lot! - Gregory

[@marcusabele6670]

Wie immer gut erklärt👍

[@niallduggan1858]

All about that -hybrid- stark hand to hand swing!

[@diegolucano4180]

Thx for share ur knowledge

[@lebe-stark]

It's my pleasure

[@sofianecherfi8804]

thank you !!!!

[@scottk7795]

Quality video 💪🏼

[@lebe-stark]

Glad you think so!

[@artyomklok8526]

Great video!👍🏼

[@lebe-stark]

Thanks! - Gregory

[@Roman-zs9qm]

Definitely the video I was looking for, cleared out the differences between the hybrid swing and the two older stlyes. To me the clean and the snatch are progressions of the swing so I imagine the aforementioned exercises can also be performed in all three styles?

[@lebe-stark]

Knowing what I know now (this video being a bit older), the only "Hybrid" movement can be pin pointed in the H2H Swing.

[@teojkd8565]

I love your videos. Let me tell you that 5years prior to the lockdowns I weighted 330pounds during those 5 years I managed to lose 130 pounds. When the lockdowns started I was worry that I might regain the weight, so I bought a couple of kettlebells and I started to follow different channels. Your channel is definetly the most instructional. I have learned a lot. Not only that, I started to increase my muscle mass, in very different places. One of the things that I'm most interested is in strenght endurance, so I started to engage in the sport swing. However, lately in wherever swing that I'm practicing I have noticed a slight pain between the glutes. I don't understant if is because I am not engaging the abs in the sport swing, or because I am crushing the nut (as in the hardstyle) very hard. Is it normal when your doing to much swings to have muscle soreness in this place? Do you have any advice?

[@busyrand]

Whenever you add a significant volume of a new exercise you will introduce new stimulus that produces a new issue, and also expose old weaknesses you may not have been aware of. I did something similar by damaging my left hip flexor and groin complex by swinging too heavy, trying to do the 10,000 Swing Challenge. I had to stop everything for a while and focus on healing up for at least six month because of how badly I over did it. I got myself a 16kg bell, and found some other workouts that allowed me to ease into things without over doing it. I'm now to the point that I can follow along with what is done on this channel as long as I don't ego lift [my biggest challenge] and use my heavier bells. Work through discomfort. Stop from pain. Stop if you can't tell if it's discomfort or pain... Ice massage the area, rest, work through range of motion until pain free and slowly strengthen the movement again. You can introduce jogging, then lunging... I worked up to 400 yards of lunges [controlled touching knee to ground] as an outstanding leg workout.

[@Estado_Alterado]

I’m 218lbs and only have a 15lbs, 25lbs and a 35lbs, I think this routine will suit me well to do daily, any suggestions fam?

[@matts9474]

thanks coach!

[@shlomikli]

Excellent video! I have a question. What are the benefits of the squat pulse swing that are different from the other variations?

[@lebe-stark]

I‘d suggest it engages more quads (and even your full body) and highly challenges your coordination-skills. Its intensity level is also very high so it‘s a good fit to bring your heart rate up quickly in a short amount of time. - Gregory

[@shlomikli]

@@lebe-stark thanks!

[@jaymebevington9682]

Based on this awesome video, I believe I'm doing mostly hardstyle swings with hinge/bent knee. I do occasionally noticed some discomfort in my lower back after a long swing session. What aspect can I improve in my form to prevent this? I'll be watching this video multiple times. So much good info! Thank you!

[@James-xg7ml]

I know you didn't ask me but bracing your core and engaging the lats throughout the movement helps to prevent that for me, when I get tired and lose that form is when I feel it in my lower back.

[@drunknnirish]

This was happening to me and it turns out I was hinging to early. I would try to do a video and see when you are starting to hinge.

[@James-xg7ml]

@@drunknnirish I thought my form was great until I recorded it. I also hinge way too early but I'm working on it 💪🏻

[@drunknnirish]

Great breakdown! Unless one is doing it as a sport (kettlebell sport) I still don't fully understand why someone would choose to do anything other than hardstyle swings. The whole point of the swing is to build explosive power from the hips and I don't see another variation that does that nearly as well as low rep heavy hardstyle swings.

[@ignacionava8699]

I respectfully disagree but I completely understand your point. For that given purpose, no doubt a heavy double handed hardstyle swing is the best bang for your buck. But if one has different training goals, or circumstances, they might opt for different techniques. If one wants to train anti-rotation, and grip strength, they might opt for a one hand hardstyle swing. If they want to train for grip endurance, they might opt for a girevoy swing (less leg/core/back fatigue relative ofc). If perhaps a weightlifter wants to dial in on the second pull and understanding the difference between vertical leg drive vs horizontal triple extension, they might want to try girevoy swings instead of hardstyle. If someone wants to do kettlebells for cardio, they will surely benefit from hybrid or girevoy swings (if you are doing harstyle swings more than a few reps they really aren't hardstyle). A circumstance example is that many people simply don't have heavy enough kettlebells available to truly use hardstyle swings for that desired purpose. And I think the best reason is that one might just enjoy variety. And to be honest, I don't think I really understood proper hardstyle swing technique until I studied other variations that allowed me to better understand my body, proper hinge, packed shoulders, etc. I hope this didn't come out as rude, but rather informative. cheers!

[@nonobebert7646]

What about a Kettlebell Coach Reaction video on Rudnev Halfmoon variations ?

[@lebe-stark]

Thanks for the suggestion Nono! I think some of his variations (that I see on his IG) are good and some of them are not. - Gregory

[@philter105]

I find the idea of naming the "hybrid" swing a bit redundant. In my mind "hardstyle" refers to a single knee bend and "sport" or "softstyle" is double knee bend. Differentiating on effort/intensity is unnecessary imo. Kind of like skipping and jumping for max height then naming an effort in between the "hybrid jump". Love the channel 😁 Edit. I feel like running might be a better analogy. Jog and sprint but a hard run is "hybrid running".

[@philter105]

@lebestark just watched the Kbell Avengers roundtable, loved it. I hope you continue with the format when you can in the future. The talk about debating made me think of this comment and I wanted to clarify further. I'm not trying to be a hater, at all 😅. I think I just value having fewer tools you can do more with as appose to adding more tools if they're not necessary (imo).

[@aquaphoenixx]

If up to 24KG is moderate for men and beyond 32 KG is heavy what happens wit 28 KG and 32 KG? These weights seem pretty heavy for kettlebells.

[@wernerfuhry]

15:20 If the king of the swings calls it hybrid squat pulse swing, it shall be. #hailthekingoftheswings

[@lebe-stark]

I love "the king of the swing". This shall be my autobiography when I'm 75 years old! LOL - Gregory

[@wernerfuhry]

@@lebe-stark yeeeeeeessss please!! 💯🔥

[@Chiburi]

Squat pulse swing is a good term

[@chill0314]

I've seen the hybrid squat pulses called squat rockets iirc. If I can find a video, I'll link here. Maybe it'll become a reaction video later.

[@chill0314]

kzbin.info/www/bejne/h5rYpqWFoNl3bNE She does them at the 1:20 mark I believe. Mark Wildman also does them, but calls them front rocker(iirc)

[@lebe-stark]

Squat rockets sounds awesome! - Gregory

[@Liam1991]

What about the high pull? Or would you say its part of the snatch family?

[@lebe-stark]

Rather snatch than swing; yes! - Gregory

[@andreasjansson3620]

What is the benefit of the hybrid swing?

[@lebe-stark]

It's the middle distance runner between Girevoy and Hardstyle. It's also referred to as the "Russian Swing"; although this is rather a misnomer. - Gregory

[@shlomikli]

Joe from "Swing this kettlebell and strentgh" advocates for the Ski swing, he says that it's preferable to do a double kettlebell swing like that. Because otherwise you'll have to widen your stance to a "sumo" one. I never do it because it always feels like the weight is gonna fall on my knee.

[@lebe-stark]

It’s surprising to hear a kettlebell sport coach like Joe say this. Are you sure about this? I used to have my quarrels with double swings (as a primer for double cleans/ double long cycle) untill I got coaching from Denis Vasilev. He changed my mind on this topic and helped me improve tremendously. - Gregory

[@shlomikli]

@@lebe-stark yeah I'm sure. Check out the video "why would I do double kettlebell swings outside the legs?" On his channel. Also if you search "suitcase swings" in the channel you will find more examples. As for "kettlebell sport coach", there are videos in which he preaches combining both styles. In one of his recent videos, he stop-start swinged two 40 kg (!!!) Bells for reps in a very non-sport way. He's a beast.

[@lebe-stark]

I honestly don't see the value of swinging the bell outside the legs but disagreement is what helps us evolve at the end. Thanks for sharing! - Gregory

[@Chiburi]

I do the outside swing with double clubbells, I love the feeling of the hip hinge with my feet together and since the clubs are a lot slimmer I don’t fear for my knees like I would with kettlebells. (Honestly never even tried it with kettlebells) What I also like with the clubs is progressing into a clean or a swipe over the shoulders, the last one something unique to the clubbells that I can’t do with kettlebells.

[@jakubsindelar3841]

Hi Gregory, it is a nitpick but in the wight category (feature number 3) you have a gap between the moderate and heavy category-for women 20-24 is neither moderate nor heavy, and 24-32 for men. I understand why you don't include kettlebells that are even less heavy than the light category (it not being worth using them).

[@lebe-stark]

Hey Jakub. Thanks for sharing; I don't understand your input as well. 20-24 is heavy for most women 24-32 kg is heavy for most men Do you see this differently? As for your last sentence, I don't understand your point. - Gregory

[@jakubsindelar3841]

​@@lebe-stark Sorry for not being clear enough. I'll try better. My point was that the categorisation of the swing depending on the weight of the kettlebell (kzbin.info/www/bejne/op2ymn-qrJqjisU) leaves out those weights between moderate and heavy. While the Light and Moderate connect (for women at 12kg, for men at 16 kg). This is not the case for the Moderate and Heave category. I guess either the Moderate category should have an upper end at 24 /32 kg (instead of 20 /24 kg) or the Heavy should start at 20 /24 kg. Rather the latter if we go by your words "20-24 is heavy for most women 24-32 kg is heavy for most men". I do not disagree just felt the schemat had a gap. It is really not a major point. Sorry for wasting your time on it ;)

[@faithandfitness421]

How often do you kettlebell and take days off from training? Do you just kettlebell? I’ve been ignoring my other equipment just to kettlebell so I’m curious. I think I need to watch your “why to stop” video kzbin.info/www/bejne/b3_WiIGtlN-Hl5I Love your channel and content. Great video and great info!

[@slipperyblueclay2521]

Gregory, did you ever live in America? You sound like you could have lived in New York City.

[@jumadiro.mungkon1143]

is 16kg kettlebell enough?

[@James-oy1qc]

In my view a 16 kg kettlebell is more than sufficient. In fact, I would encourage you to use a lighter bell (if you have one) supplemented by lots of mobility exercises; that is all you need. Having a good technique is far more important than the weight of the kettlebell. Once your technique improves, and give it time to become really embedded within your movement patterns, only then should you start considering doing swings with heavier bells.

[@chill0314]

If you are doing it for recreational, alternative workout, or just overall health and fitness; yes!!! If you are actually strength training or trying to build muscle, or plan on doing it competitively; you are going to need to go heavy. But I would stick with 12-16kg until your form and technique is down pact.

[@ubermenschonsteroids1520]

@@chill0314 I usually incorporate a 30 minute kb to my 30 minute compound lifts using barbell.. idunno if they match, Im just finding what could work for me

[@ubermenschonsteroids1520]

@@James-oy1qc thanks, appreciate it man.